Nice. Good jobQuote:
Originally Posted by Buckfever
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Nice. Good jobQuote:
Originally Posted by Buckfever
Thank you. I really want to bring up the Squat.Quote:
Originally Posted by Cellardweller
When i learned to sit back a little further and let my hamstrings and glutes do the majority of work, my squat shot up by probably 50 lbs literally over night because i was using the muscles my body wanted to use instead of relying on my quads so much.Quote:
Originally Posted by Buckfever
I have a question regarding your logging as well, when you write 275x4 or 295x2 above, is that the most reps you could do, or are you stopping because you are saving for your next set?
No it's not the most I could do, I'm leaving a lot in the tank. I've never had to train to failure on the Squat to make progress and here at 56 I see no point in rushing it, I just do a little more each time.Quote:
Originally Posted by weightsb4dates
7/19/2017
A.M.
2 mile walk
Bench
135X15
185X11
205X5 (visual aura of a migraine developed so I stopped.
2 mile walk
Afternoon
Bench
135X8
185X6
205X4
225X2X3sets
D.B. Bench
70X12
80X7,7
W.G. Pulldown
140X18
160X5X5sets
140X8
Notes:
Not a great day. I get exercise induced migraines 6-7 times a year and there's not much I can do about it as I don't want to take meds. But I have identified the start of them as a visual aura so today instead of trying to push through I just stopped and got out of there and was able to completely avoid the onset this time, but the bench workout was compromised. The doubles at 225 were really flying up but I was having a hard time gauging the fatigue so I decided to finish with DB bench, which probably didn't do me any good as that movement is technique sensitive and I'm out of practice. Hopefully I did enough volume overall to not lose anything. We'll see next week. I started with the repping out effort on the Pulldowns and well I burned out way too quick but we'll build from here.
Nice, that's what I figured but didn't know for sure. Youve been kicking ass in here man.Quote:
Originally Posted by Buckfever
Sorry to hear about the migraine, glad you were able to avoid it this time. Surely you can make that bench day up
7/21/2017
Overhead Press
95X10
115X8
135X4
145X2
135X3X3sets
125X4X4sets
Curls
90X10
100X6
110X4,3,2
100X4,4
Tricep Pressdown
85X16
100X5X4sets
85X10,6
Notes:
Wasn't planning on going heavier on the OP but the fixed bar rack was occupied by the personal trainer so I jumped on the Squat rack. This year when I came back to the overhead press I accidentally brought the grip in because the fixed bar ring is closer and by the time I realized it, I had gotten stronger there and my shoulders like it better so I kept it there. Grip is just on the knurling.
7/21/2017
A.M.
2 mile walk
P.M.
2 mile walk
7/23/2017
Squat
135X15
185X12
225X10
275X6
295X2
315X1X3sets
275X5,4,4,3,3,3
260X6
Calve Press
360X10
380X10
400X12,12,9
Notes:
I am absolutely sure that I can get stronger. I just don't know what the structure can handle. Going to creep it up slowly and see, but keep doing the volume at 275 to build the strength.
7/23/2017
2 mile walk.
I estimate your 1 rep max to be somewhere in the vicinity of 335-340. 8's @ 240, 5's@ 270, 3's @ 300 deload. next month recalculate 1 rep max establish your new "working set" percentages and go from there.Quote:
Originally Posted by Buckfever
Give me a little bit more here in terms of what you're suggesting.Quote:
Originally Posted by spartan300
standard formula for 1rm is ((reps completed*weight "A")*.0333)+Weight "A" = Theoretical 1rmQuote:
Originally Posted by Buckfever
From this you can approximate your 90% percentages of 1rm and then the percentages of that number and fill them into your routine like with 5/3/1 etc. 60%,70%, 80% of your 90% 1rm.
for example lets say you hit 275 for 8 reps and that was a max effort set and that was as many as you could get.
The formula would look like this ((8*275)*.0333)+275=348.26# round it down to 345 1rm to be conservative.
Take 90% of 345 (345*.9) and your 90% max (the number you base all other work on) is 310.5#
now you use 310.5*.6,.7,.8 etc. to calc the weight for your work sets what ever percentages you want to work with that will fit the template you choose.
Contrary to popular belief more is not better! When I used to plateau with my poundages I'd deload so to speak. As long as I was using between 70 and 90% of my max loads I was basically assuring my self that I wasn't losing any strength.Quote:
Originally Posted by Buckfever
Example: 330x1
Workout
#1 240x8x3
#2 270x5x3
#3 300x3x3
#4 270x8x3
#5 300x5x3
#6 330x3x3
You determine weekly or monthly how you cycle your poundages.
7/26/2017
Bench Press (Narrow)
135X10
155X10
185X7,5,5,4,4,5X5sets
W.G Pulldowns
140X20
160X6
180X3,4,4
160X6,5,5,5,6
Notes:
Given that bringing in the grip on the Overhead press worked out I decided to apply it to the Bench. I played around with it and settled on the grip set about a finger or 2 inside the ring basically the edge of the palm of my had is touching the edge of the ring. I'm going to have to be patient to find the groove and then burn it in. But I have to say that I feel less banged up set there. It's light we'll see, but it was a decent amount of volume.
The Pulldowns went a little better than last time, but this transition to high reps on the pulldowns is kind of funny because I burn out so much from the first set it's like I'm done before I start, but it will come and it was better than last time.
thats some killer volume on the pull downs man. nice work.
7/26/2017
2 mile walk a.m.
2 mile walk p.m.
7/27/2017
Notes:
So I wanted to follow up on the narrow Bench session. Woke up today with absolutely no shoulder pain and the spine feels good. So while clearly I'm not as strong in the narrow position it appears to be a much healthier position for me. Now it may still be that I will remain stronger in the wide position or maybe not, but it's pretty clear that I should train here. I can always test wide if I remain stronger wide. It'll be interesting. The bench has remained a thorn in my side but this gives me a little bit of optimism.
7/28/2017
A.M.
2 mile walk
Overhead Press
95X10
115X8
135X4
155X1
145X2,2,1
135X4,4,3,3,2,2,2
125X5,3
Curls
90X12
100X6
110X3
110X2,100X1 Drop Set
100X4
Tricep pressdown
85X16
100X6
115X1,100X4 Drop Set
100X5,4
Notes:
Pretty sure the 155X1 on the OP is a post accident PR. Bringing in the grip really seems to have helped me. I think to a large extent my thinking was to work through the spot that was injured, but it seems like all I was doing it was irritating it. I'd rather work where I'm healthy and just get stronger there.
Man burning out the first set on the arms, doesn't leave me much after that. LOL
7/28/2017
Afternoon.
2 mile walk in the sun.