T Nation

Stupid Training

Bored in group and don’t want to read more so gonna start this again. No idea if I will have time to keep if fully updated but will do my best based on responses. Just keeping a log of dumb stuff I do to show ppl you can do some odd stuff and get away with it. Optimal no fun sure for me

I like volume and frequency and love to push it on both. Never done a true strength focus ever so this is new. Still attempting to hold myself back a bit with direction from a friend. He wanted me to guinea pig this

Idea is to squat and bench 5 days a week to a training max and dead on the 6th day with bench. I also do shoulder some lat and some arm work most days. Only on the second week so far. Day 6 I did extra back and arm work as well

D1

Squat: (135, 185, 205, 225)x5, (245, 265)x4 (275, 295, 315)x3, 325x2, 225x4x2
30 degree incline (135, 155, 175)x5, 195x4, (215,235)x2 255x1 225x2x2
Shoulders 4 sets rear and lateral delts
Pull up 3 sets

That was D1 first week I won’t write the rest but saw good increases all week as I got used to heavier weights agian which i haven’t lifted in a good year. And also for once focusing on form and depth when squatting so that’s new to me as well

D1 W2
Yesterday

Squat (135, 225)x5, 255x4, 275x3, 315x3, 345x2, 365x1, 335x2, 315x2
Incline 135x5 165x4 185x3 (205, 225, 245)x2, 265x1, 235x2, 225x2
Rear delt partial 3x25
Lateral 2x10/10 (drop set) 3x8
Pull up 3x10 ish underhand pull down 1 set
Curls 4 sets

Doing mobility everyday and squat depth is finally getting better and not too sore for now. Feels super low volume to me but gonna go by what I am told for a while at least. Bw is 204-210 depending on my fatty appetite

D2 W2

Squat. (135, 225)x 5, 265x4, 295x3, 315x2, 345x1, 365x1, 375x1, 385x1, 335x3x2
Incline 135x5, 175x4, 195x3, 215x2, 235x2, 255x1, 265x1, 275x1, 245x2x2, 225x3
Rear delt 5 sets
Lateral partials 2 drops sets 1 regular.

In a rush today so no back or bi. Ok workout. Gotta keep working on the upper weight coming out the hole. Incline was all smooth

Interesting set-up, I’ll be following.

[quote]Spidey22 wrote:
Interesting set-up, I’ll be following. [/quote]

Fun I like it. Aren’t don’t performance heavy stuff in forever. Amped after each session not tired.

The incline was a pr and squat may as well call it one because of depth

Fairly current pic. 204’or so here. Water and glycogen was down so a bit dryer than normal but also flat

D3 W2

Squat. (135, 225)x5, 265x4, 295x3, 325 x2, 355x1, 375x1, 395x1, 345x3x2
Incline. (135, 155)x5, 185x4, 205x2, 225x1 245x1, 265x1, 280x1, 245x2x2, 225x4
Face pull. 5x25
Reverse Pulldown 5x12
Curls 4x10

Squats felt good and strong. Mobility is coming up as well as form. Incline was ok as well. Both top weights prs

D4 W2

Incline 135x5 175x4 205x2 225x1 255x1 275x1 255x2 245x3 225x4. Was feeling heavier but the back down sets felt faster and stronger and technically increased reps but meh

Squat (135, 225)x5 275x4, 315x2, 355x1, 385x1, 405x1, 365x2 345x3, 315x1 right knee was sore on un rack and on rep so cut it and will mob the fuck out of that stuff. Again felt heavy but ok. Speed was good on back downs. Happy with depth for the most part for the first time in my life

Rear delts 4x15-20
Lateral 5x8-12
Reverse Pulldown/rope high row: 4x10/10
Curls 3 x some

D5 W2

Incline. 135x5 175x4 205x2, (230, 260, 280) x1, 260x2, 250x3, 230x4
Squat: 135x6, 225x5, 275x4, 325x2, 355x1, 375x1, 395x1, 375x1, 365x1, 335x4
Rear delt 5x15
Lateral partial 4x30
Pull-up/straight arm Pulldown. 4x10/12
Curls 4x10-15

Squats heavy bench was feeling good. Low back was sore and moving slow. Pushed hard as possible. Been told it’s getting to time where it will catch up and just gotta push through.

D6 week 2

DL. 135x8, 225x6, 315x4, 365x3, 405x2, 455x1, 485x1, 455x1, 415x3x2 with 10 shrugs after rep 3
Mini banded Pulldown 4x10-12
Mini banded over hand machine row. 5x8
Hs incline 5x6-10
Curls/tris: 8x8-15

Decent workout. DL up 10 and more reps on back down. Gotta get better off the floor. It’s holding back top weight

D1 Week 3

Squat: 135x5, 225x5, 275x4, 315x3, 355x1, 375x1, 395x1, 365x2x2, 345x3
30 degree incline: 135x5, 160x5, 185x4, 210x2, 235x1, 260x1, 280x1, 285x1, 255x2x2
Face pull 5x15
Lateral 5x10
Pull up 3x10

Squats were meh until the higher weights. Lower back was extra tender today. Still working on keeping form tight. 395 slowed so i stopped there though i wanted more. The doubles felt good. Incline felt stronger and more solid. Gotta get used to grooving heavier weight but still happier with how these “heavy” weights feel.

Had to go a bit shorter than i wanted people were stopping to talk. Another M2 and two randos who i wanted to punch because they wanted to know how to lift as much as me. Which shows me how little they know because i lift light shit and struggle. Oh well.

Well this is a big change form your normal training.I could see this having some good results for ya,I’m In.

[quote]jppage wrote:
Well this is a big change form your normal training.I could see this having some good results for ya,I’m In.[/quote]

Yeah much different. I have always been about frequency but always volume and not ever pushing “heavy” low rep. So this is different. Fun. I can feel my body slowly taking a beating. Good feeling

Nice work in here. Your incline is better than you think. Many struggle there…

[quote]barbedwired wrote:
Nice work in here. Your incline is better than you think. Many struggle there…[/quote]

Thanks it’s only a 30 degree incline. Any higher and it’s more front delt and lower I feel isn’t the near angle to try and work the upper chest. Inclines keep my shoulders happier and I hate bb flat bench. These numbers are far off what I want.

Week 3 day 2

Squat 135x6, 225x5, 275x4, 335x2, 365x1, 385x1, 405x1, 415x1 (slow lol), 375x2, 345x3
Incline 135x5, 175x4, 205x3, 225x1, 245x1, 265x1, 285x1, 275x1, 265x2, 245x3
Rear delt. 5x12-25
Underhand Pulldown. 4x12
Lateral/lateral partial 3x10/15. 25s and 50s
Curls. 5x8-15

Squat felt awesome today until 405 which felt heavy. All other weights were flying. Had to go for a 10 increase. It was slow but also did the thing I do when I approach a max I lean forward and lose glute drive. The set of two I guess was also up 10. Incline was good. Same as with squat. My groove gets odd at heavier weights so 285 was ok but odd. Just keep pushing the double was up 5

Update pics I guess


Flexed


Back

Well pics were fine on my ipad and on the page when i put them up Dunno what

Week 3 Day 3 Back was shot and so was shoulder pushed anyways

Squat: 135x5, 225x5, 275x4, 325x2, 355x1, 385x1, 415x1, 395x1, 385x1, 365x1
Incline: 135x5, 155x5, 185x3, 205x2, 235x1, 265x1, 285x1, 275x1, 265x1
Rear delts 5x25 partials

Cut it since my body was breaking got the “heavy” work in pissed at not being able to do much. Im told to just keep pushing

[quote]ryanbCXG wrote:
Update pics I guess [/quote]
Fuck I wish I were that lean