T Nation

Copenhagen & Frequency & Volume = Success?


#1

There is not much to say here except I'm 273 5'11 and 18 years old. Lifts are 315/500/600.I'm a cope wintergreen guy but i like a changeup every now and then. I've always been a 5x5,5x3 guy so the new volume is basically that type of workout with a little extra something. I posted a thread up in the powerlifting section on the routine id been running for a month or so but I'm gonna be makin a couple changes to it.


#2

6/4/2014

squat w/ belt paused
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
365 x 2
365 x 1

front
135 x 26

deadlift w/ belt
135 x 2
225 x 2
315 x 2
365 x 2
365 x 2
365 x 2
405 x 1

dimmel
315 x 20

lat pulls
100 x 46

weird first post for a thread aimed at volume but today was my speed/form day and i was pretty happy with it, the pause squats were moving well and fixed a minor lockout thing for deadlifts


#3

Lookin forward to the log, man. You have some strong lifts I see. I like cope wintergreen but I am a natural guy. My friend is a bitch and likes the extra long cut, because cope makes their long cut finer than other brands for some reason, as I'm sure you know. I hardly dip these days though, every once and I while I'll go on a kick.


#4

natural just dont sit right with me man, im actually testin out some skoal apple today and it aint bad. i didnt actually chew that much until a year or two ago when i moved into this little pocket of pa where a half log(yes 5 cans) cost 5 or 6 bucks. So needless to say my heavy lifts include a belt chalk and a spitter haha


#5

6/5/14
speed bench
135 x 2
185 x 2
225 x 10 sets x 2 reps paused
275 x 1

wide grip military press
45 x 20
95 x 15
135 x 5
185 x 1
210 x 2
185 x 3
185 x 5

strict behind neck
45 x 20
95 x 3
135 x 10 sets x 3 reps

lat raises
55 x 20
55 x 10
55 x 10

facepulls
50 x reps for jesus

shotput throws
like 20 or so

felt alright today looking forward to gettin back into some heavy deadlifts tommorow. tryed grizzly mint off my liftin buddy, never again.


#6

6/6/2014

deadlift 2 inch deficit
135 x 2
225 x 2
315 x 2
365 x 1
405 x 1
455 x 1
500 x 2
500 x 3
500 x 6

double paused
315 x 10 sets x 3

dimmel 315 x 20


#7

6/9

squat
135 x 2
225 x 2
315 x 2
385 x 1
455 x fail (fell over haha)
500 x 3
500 x 3
500 x 3

pause squats 15 second rest
225 x 10 sets x 3 reps

breathing pause squat 15 second hold at bottom
225 x 3

front squat superset with lat pulls
(135 x 3,100 x 10)10 sets

weights felt good today, video showed depth of the 500 was low enough for comp. weight is 274 today. i never thought high volume with strict rest periods would actually work for weightloss/strength.


#8

6/10

bench
135 x 10
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
335 x 1
335 x 2

incline 15 second rest paused
205 x 10 sets x 3 reps

lat raises
55 x 15
55 x 15
55 x 15

ab machine triceps presses
25 x 20
25 x 20
25 x 20


#9

6/11

right hamstring and left quad were so sore today from squats monday, musta slept on em weird, so took it easy and slightly pursued my olympic lifting career

deadlift
135 x 5 sets x 2
225 x 5 sets x 2
295 x 2

muscle cleans
135 x 10 sets x 3 reps easy(last time i did these this was my max)

latpull, row superset
(100 x 10, 185 x 3) 8 sets, bicep was a bit sore so cut it short


#10

from and depth check?


#11

6/12

wide grip military
45 x 20
135 x 3
185 x 3
205 x 2
205 x 2
205 x 5 regular grip

behind head wide grip military
145 x 10 sets x 3 reps

spoto presses tricep grip
225 x 10 sets x 3 reps


#12

6/13

switched back to sumo deads today, think im stickin with it

deadlift with stop
500 x 10 sets x 3 reps

tweaked my back a bit on the last rep so called it a day


#13

6/16

back was still hurtin a bit today so took it easy

leg curls
150 x 100 reps over sets

leg extentsion
200 x 100 reps over sets

good mornings
45 x 200 reps over sets


#14

Hope that back rights itself soon brother


#15

Oh man. Rest up. Get it right.


#16

thanks guys its feelin amazing today, still gonna take deads off friday and come back strong on monday for some 525 squats.

tuesday
135 x 10
185 x 3
225 x 2
275 x 1
315 x 1
335 x 1
335 x 1
335 x 1 felt heavy today

pause incline, lat raise superset
(215 x 3, 40 x 10) 10 rounds

latpulls, chest supposted rows
(150 x 5,90 x 5)

wednesday
sledge hammers
tire flips
sprints(waddles) first time i ran since football a year ago haha


#17

6/19

wide grip military
185 x 10 sets x 3 reps

wide grip behind neck
150 x 10 sets x 3 reps

spoto presses w/ purple band
145 x 10 sets x 3 reps

skull crushers
95 x 10 sets x 10 reps


#18

6/20 back felt great today quads and hammies were still very sore from running for the first6 time in a year on wednesday

dead
135 x 2
225 x 2
315 x 1
405 x 1
500 x 1
525 x 3,2,2,1,1 about 30 second rest

pause
315 x 5 sets x 3 reps

lat pulls
100 x alot

hitting some big volume pr's on deads, prior to this thread in my lifting career the most volume hit in a deadlift workout was 5 sets of 2 with a drop set of 10 reps, so i think im responding relatively well


#19

6/23/14

felt like complete crap today, got off of one job at 3 in the morning and had work the next day for my parents at 7 so i was tired at best

squat
135 x 2
225 x 2
315 x 2
365 x 1
405 x 1
475 x 1
525 x 1
525 x 1
525 x 1

felt like i had one or two double sets in me physically but mentally i was out of it by the time i got to my last set of 525 i had been in the gym for two hours

pause squats
255 x 10 sets x 3 reps

after this just got out of there so i'll hit fronts and rows tommorow


#20

6/24

worst day of benching in a long long time
bench paused
135 x 2
185 x 2
225 x 2
275 x 3 sets x 3 reps

incline paused
185 x 10 sets x 3 reps

lat raises
40 x 5 sets x 10 reps

arnold front raises
20 x 5 sets x 10 reps

front squat
185 x 5 sets x 3 reps

power clean
225 x 10 sets x 1 reps

curl
95 x 30 reps