Did 5 weeks of it till they canceled the meet
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8-30 Pull
Backwards Tire Drag
100 yards down then 100 yards back
DB Stiff Dead
Two to get ready
x 10, 10
DB Row, 4/2 Tempo
1 BS one
x 8, 10, 10
1/2 Kneeling Press
x 10 x 3 sets
Standing DB Curl
x 15 x 3 sets
Seated (Incline) DB Curl
x 12 x 2 sets
Deadbugs with DBs and Ankle Weights
x 8+8, 9+9, 8+6+6
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If your knee hurts, get your shin bones rotating properly. Dude’s stuff helped my elbow so I’ll give this a try.
And an easy hip one.
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9-3 Push
Incline Step Up x 15 x 3 sets
Hindu Pushup
hands on Table x 14
hands on floor x 12 x 3 sets
Straight Arm Pulldown/Overhead Tri
x 12/15 x 3 sets
DB Fly/Squeeze Press
x 10
x 8 x 2 sets
Ball Hack Squat
x 10 x 4 sets
Crunches with Elbow Stuff Between Sets
x 20 x 4 sets
I put a DB across my clavicles to add weight to the crunches so now I feel kinship with my bros doing front squats.
I like every one of these moves but I hate this workout. 2 days in a row I said fuck it and drank beer instead of doing it. I like the lifts on the Pull day too, but that workout is kinda whack too.
It’s full body, squat and pushing 1 day and hinge and pull the other day. Thibaudeau said it was cool and I saw it in one of the Russian books so I decided to try it.
I think it was too much. I hit the recommended 4 sessions per week, the first week and 2ish by the end.
The month before worked itself into 2 full body lifting workouts with 2 conditionings. Previous to that was Push/Pull/Legs. And way back, Upper/Lower.
I guess I’ve put it off as long as possible, now it’s time for a body part split. Hey Oh!
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Almost lost my coffee reading this at desk this am. Quality! Great vids too thanks!
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Poliquin calf routine. All the stuff that I do anyway. Only in a methodical scheme and not all haphazardly.
Day 1: High-Volume
| Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|
| A1. | Seated Calf Raises (101 tempo)* | 3 | 10,5,5 | |
| A2. | Donkey Calf Raises (101 tempo) | 3 | 30-50 | 2 min. |
| B. | Standing Calf Raises (111 tempo)** | 10 | 10-30 | 10 sec. |
- one set of 10 reps, followed by two of 5 reps at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)
** You’ll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.
Day 2: Low-Volume (to be done 48 hours after Day 1)
| Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|
| A. | Triple Drop Standing Calf Raises (121 tempo)* | 3 | 10 | 90 sec. |
- The pause is taken in the bottom stretch position, and be sure to take the full two seconds.
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9-7 Chest/Bicep
Floor Press
bar x lots
bar + mini band x 12
bar + mini/micro band x 12,12
Low Incline Band Fly
mini x many
monster x 15
monster + micro x 15, 15
Bar Pushup
x 10, 10, 10
Barbell Curl
1/2 Bar x 15
Bar x 8, 8, 8
Incline DB Curl, 3 count lowering
15 x 10
20 x 10, 10
Concentration Curl
15 x 15, 12
Lying Shoulder Rotations
3 x 10 reps x 2 sets
Just dipping my toe in. These moves seem to work. Starting from here, it looks like I have enough stuff to progress the resistance for at least a month no problem.
Moderate grip Floor Press with above sternum to above chin bar path really did get the upper chest going.
Concentration curls are like Hard Core preacher curls.
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Does it work ?
Yeah, when i get onto something new it usually works OK for a little while. For a couple weeks my calves will get a pump and good MMC and feel the same way my biceps do in training.
But then everything kinda douches out and it just turns into a boring “3 sets of 25” reps slog where I feel it more in my feet than calves. And all gains cease.
This look better thought out and more fun.
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9-9 Back/Shoulders
Straight Arm Pulldown
Light Band x 10
Light + Micro x 10
Light + Mini x 10
Bent Row
1/2 bar x 10
Bar x 10
Bar x 14 x 10
Rear Delt Row
10 x 12
15 x 12
20 x 12
Standing Press
Bar x 5, 5, 7
DB Side Delt Raise
7 x 12
10 x 12
12 x 12
DB Rear Delt
7 x 10
10 x 10
12 x 10
First standing OHP with a barbell in a long time. We’ll see how my neck does the next day or 2. Pretty decent workout overall.
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9-10 Legs/Triceps
I did this Tall Kneeling drill to get ready for legs. It was harder than I expected and became the workout.
Then I was just too tired to do tris.
Pressing multiple times a week is not great for me.
Saturday we went to the GF’s parents house on the farm for awhile. I looked at like 10+ years worth of photos of me standing next to my woman. Going by her hair color or what events were going on I had a pretty solid time-line to compare how I looked with what I was doing training wise.
The results were really obvious and consistent. Push/Pull/Legs is the best split for my mass and size. Like +10 pounds body-weight. With some shoulders/traps/tris sticking out. And going by the results from this summer it’s the best for feeling “Good.”
Full Body has consistently made me skinny, like -5. And has left me feeling not great for the past 6ish weeks, And even years ago, when I physically felt OK and made progress on lifts going full body, I lost weight training that way.
Upper/Lower is like the middle path that leaves me “in shape” and good at jumps and pulling sleds and shit, around 215ish with a pretty DYEL physique. Physically, I can keep up for 8 or so weeks until I start to feel a little worn out.
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Those are some pretty interesting observations.
It seems to suggest that the smaller percentage of your body involved in a single workout, the more mass gained/retained. I wonder if that’s why a lot of the old-old school full body routines pushed higher-calorie foods so much, because you wouldn’t naturally upregulate your appetite.
This is, however, the best time scale ever:
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Training split and appetite, thanks for the insight! It doesn’t sound crazy. I can remember using a full body split years ago, and having to force down a Snickers and a Mountain Dew pre-workout so I didn’t shrink out of my weight-class.
And just a couple years ago, when I was rollin’ hardest on Push/Pull/Legs I was so hungry had to get up in the nigh to eat or I felt like i had the flu.
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10 days, no workouts.
Hey Oh!
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9-20
Jump, arms behind back x 5
Squat down to parallel, Jump x 5
Jump, pull knees up x 5
Jump, get arms overhead x 5
Alt Lunge Jump x 5
twice around
Cinder Block Carry x 300 yards
I did the jumps standing in the yard with kiddo and carried the cinder blocks to use in the backyard, so not a planned workout. But I was sore the day after so I’m counting it.
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Mass Phase
I weigh about what I weighed coming out of high school. That means it’s Mass time. I’m going to use the P/P/L format for awhile. Hopefully for 16-20 weeks. Probably using a couple different styles or formats. I’ll keep an eye on the scale of course. But mostly I’m going to try to outgrow 1 particular T shirt. Once it was too small, now it’s not even snug.
To start I’m going to (mostly) follow Matt Wenning’s Hypertrophy Manual. It’s “Build the Lift” style, where each day has a Main Lift ramped to a top set. Then less important assistance stuff to hit the important individual pieces. Plus just a little extra work for the show muscles. Equipment is still limited so this should work out pretty well for now.
9-22 Push
Slight Incline DB Bench, 10s x 25
Side Delt Raise, 7s x 25
Band V Pushdown, Mini Band x 25
Twice Around
Floor Press
1 x 10
1.25 x 10
1.5 x 10
1.75 x 10
Standing 1 Arm Arnold Press, 3-3 tempo, 10/12/15 x 12
Rear Delt Row, 3-3 tempo, 10/12/15 x 15
Liftin’ Again.
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