No Rest for the Weary

[toonie]

Yeah, he's a young pup.

I got my brother into barbell training last week. He's 15. Hopefully he sticks with it.

Great deadlifts man, and looks like bench is progressing nicely!

 

[CRZA]

Good suggestions on strengthening the bottom position of the squat!! I also can't believe you're only 19! I'm 20 years older than you. Damn.

Sounds like you're taking care of the knee, don't push it too hard until it feels better.

Haha, well. I hope I push it as hard as you do when im 39 :icon_chee

Yeah, he's a young pup.

I got my brother into barbell training last week. He's 15. Hopefully he sticks with it.

Great deadlifts man, and looks like bench is progressing nicely!

Thanks man. Cool, are you making him do oly lifting or what ?


Day 3
Bench Press
bar x 10
40 x 5
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1
115 x 1
120 x 1 +5 PR
122.5kg x 0.
100kg x 7 + rep pr

120 felt up pretty fast, 122.5kg didnt move at all. Still happy tho. This gives me a total of 7.5kg increase from MM2K. Not what it promised, but more than good enough for 6 weeks.

Overhead Press
60 x 4
65 x 2
70 x 1
75kg x 1 +2.5 PR
Video sucked, so I decided to try again
75kg x 1 =),


not happy bout the layback or bar path, but oh well.

Sweet, sweet. I like the fact that OH press and bench increase and help eachother
I try some overhead hunting on tuesday also, since I have been doing Overhead presses after bench pressing these 6 weeks - Then ill take some days off from pressing

Tate presses, some chins in between sets.
3 x 12

Rear delt flyes 3 x 20
Hanging leg raises 3 x 10

Rode the stationary bike for 20mins

 

[freeski]

How is the MM2K going?

 

[CRZA]

Did you read my previous post, lol ?
Yea, I stopped it after 6 weeks (#12) because I failed on the last set and decided to test my rm(which I did today), and in total I got a 7.5kg increase out of it.
If your stuck on your bench, It will def. blast though your plateau =)

 

[freeski]

Did you read my previous post, lol ?
Yea, I stopped it after 6 weeks (#12) because I failed on the last set and decided to test my rm(which I did today), and in total I got a 7.5kg increase out of it.
If your stuck on your bench, It will def. blast though your plateau =)

Sorry man, I was on my phone...must've missed it.
I am definitely stuck on my bench. Once I can start eating like a man again, I may give it a try. At this point I would be pretty pleased with a 7.5kg increase.

 

[CRZA]

no worries man.

Squats
warm up to 110kg
130 x 3
150 x 2
belt on
165 x 1
160 x 1
150 x 3
Knee slightly aggrevated, very little, but did not want to push it
165 felt very heavy. 150 felt good.

Overhead Press
warm up
60 x 3
65 x 2
70 x 1
72.5 x 1 barely.
So pretty much, this means that I can do more in the overhead press after bench pressing. weird

Bench press
using a plate for a board press like press.
60 x 5
80 x 5
100 x 5
100 x 5
100 x 5

Pull ups:
bw x 10,10,10
Chins:
bw x 8,8,8

Kroc rows
40 x 30

Hanging leg raises; 10,10,10

Time for some milk!

 

[belph]

i came to view your lifts but i stayed for the milk.

 

[dinpappa]

Congrats on the press PR And for some wierd reason i started thinking about milk....

 

[toonie]

That's Kate Upton right?

 

[CRZA]

Lol @ comments. Yea, thats Kate upton. milking a cow, oh yess.

day 2
Deadlifts
squatting up to 100kg, did 100k x 10.
70 x 5
110 x 3
130 x 2
150 x 1
180 x 1
195kg x 6s x 1r

first 2 hook, last 4 mixed grip. no belt, 2-3 min rest between singles

No good mornings, as I plan on squatting (T3) on saturday, if knee feels good.

Power shrugs
90 x 8
90 x 8
90 x 8
90 x 8

Rear delt flyes
5 x 20

Curls 4 x 10

Suitcase deadlifts 3 x 5
Stationary bike for 20mins

 

[CRZA]

-------------------
Routine for next months
Saturday;
Squats T3 + keith's assistance
Bench press, speed sets
Overhead Press

Tuesday;
Deadlifts, singles routine
Good mornings
Abs
Upper back

Thursday;
Floor Press / "Board Press" / some other exercise not figured out yet - max effort
Overhead press
Triceps assistance
Lats and back - Bors / Chins
Kroc Rows

Notes;
- Got good increase from doing OH press and bench 2 times per week, so instead of doing something demanding like MM2K, I thought westide method like approach would work good. Ive also found out that my oh pressing is better after benching.
- Never "overloaded" the bench, so figured I could try it. From past experience, the regular 5x5 or 3x5 doesnt help my bench alot
- Little work on Satuday, as Squats really has me focusing and takes alot out of me.
- Good mornings will probably be done 5x5, and will hopefully help my squat, and dead.

 

[JauntyAngle]

Notes;
- Got good increase from doing OH press and bench 2 times per week, so instead of doing something demanding like MM2K, I thought westide method like approach would work good. Ive also found out that my oh pressing is better after benching.
- Never "overloaded" the bench, so figured I could try it. From past experience, the regular 5x5 or 3x5 doesnt help my bench alot
- Little work on Satuday, as Squats really has me focusing and takes alot out of me.
- Good mornings will probably be done 5x5, and will hopefully help my squat, and dead.

I will be following your progress with Bench. I was thinking that I would probably go a Westside type approach next if T3 doesn't get my bench up.

 

[Poseylifts]

I see a lot of people having success on deadlifts with singles, I'll have to follow and see how that works out. Your Thursday looks pretty packed with bor/chins and kroc rows but it's pulling work so you should be fine. Good luck broski.

 

[Keith Wassung]

Give the Finnish Deadlift routine a try. I had the best results from deads when I did a lot of volume work, ie 10's and doing things like bent leg deadlifts, deadlifts off blocks as well as a lot of barbell rows and limited deadlifts to maybe once every three weeks with a bit more as a contest approaches. You get the workload needed to get strong, but you dont dig into your CNS reserves (whatever that means) with the frequent heavy deadlifts.

Let me give you an analogy--for you wrestlers. when I wrestled competitively, I could train for 2-3 hours and much of that was live type wrestling--we trained hard ( and I had an insane partner that I was paired up with) but it never really wiped me out, in other words, I was tired at the end of the workout, but after a shower and dinner, I was good to go. However we would go to tournaments on weekends and i would wrestle 3-4 times and usually the first two were relatively easy because of the seedings and then I would have a tough semi-final and then an absolute battle in the final--and at the end of that I was done...would go home, sleep, get up, go to church and just about sleep through the entire service, come home, eat, nap and really did not want to do anything for the entire day--never really felt normal until maybe Tuesday. So my point is that when deadlifting heavy, its sort of like that, its all out, you really cant hold anything back, but if you are doing a lot of volume training and you get the strength and development, but it leaves you somewhat fresh for all of the squatting and benching you have to do. In addition, it saves the lower back, which is the prime factor to consider when planning your training

K

 

[CRZA]

Im interested if it works myself, Jaunty =)
Thanks Death, I plan either on alternating chins / bors on doing them on different days, not sure yet. The assistance work is usually done with short rest periods, so its not as much as it looks like.

I understand what you mean Keith. Im going to continue the singles routine(it has you pulling 65-85% of your max in singles) with T3. If I feel completely shot, ill give your approach a go. The thing is, I feel my deadlift needs some technique work aswell and pulling for singles at varied intensities seem to be a good way to work your technique.
Appriciate the help, man!

T3 squat 5x3
warm up
bar x 10
50 x 5
70 x 5
100 x 5
130 x 3
150 x 1
belt on
160kg x 2
150k x 3
150k x 3
150k x 3
150k x 2

Not even going to count it. Depth sucked, probably didnt hit parallel on most reps. Lower back felt tired from deadlifts. Knee didnt bother me =). But my knee's starting caving in on the first and last set, so I stopped after 2. disappoint!
That 200k squat looks to very bleak at this point.

Bench Press DE
60kg 8 x 3
Different grip every 3 sets. 1 min rest
Not sure how I feel about this, went up fast, just hope im doing them right

Overhead Press
bar x 10, 40 x 5, 60 x 2
65 x 2
65 x 2
65 x 2
65 x 2
65 x 2

Tate press
4 x 10r

Pause squats
100 x 3
100 x 3

 

[toonie]

Your layout looks pretty good! Good luck with the new program.

And I forgot to respond before, but my brother is just doing basic barbell training for now.

 

[DrBdan]

A handful of guys have used that deadlift singles routine. likkuid has been using it for a while and his deadlift went through the roof. I added a sixth week of singles at 90% and thought it worked really well, I did one cycle and then hit a 20 lb PR.

 

[CRZA]

Your layout looks pretty good! Good luck with the new program.

And I forgot to respond before, but my brother is just doing basic barbell training for now.

Thanks toonie and good luck to your brother.

A handful of guys have used that deadlift singles routine. likkuid has been using it for a while and his deadlift went through the roof. I added a sixth week of singles at 90% and thought it worked really well, I did one cycle and then hit a 20 lb PR.

It seems to be working. 20lbs is very good for 6 weeks. Nice work

Day 2
Squats
up too 100kg x 10

Deadlifts
70 x 5
110 x 2
130 x 2
150 x 1
170kg x 12s x 1r
Beltless. First 6 hook grip, last 6 mixed grip. 1min rest between sets

Good mornings
60 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Hanging leg raises: 10,10,10,10 x bw
Biceps curls; 10,10,10,10
Lateral raises; 20,20,20,20

 

[belph]

*lurking/stalking* wait what ? nice deadlifting man.

 

[dinpappa]

Yeah, good work on the deadlifts, and i can`t wait to see how the new program is going to unfold Keep it up CRZA brah