Lifting
- Thread starter Nastycrow
- Start date
osubuckeye4 said:
Tweaked something in my left shoulder lifting last week.
Have been mostly able to get through my last two sessions with my normal weight, but I've had to reduce the weight on my 3rd set of shoulder presses.
Probably going to scale the weight back significantly for a week, and add in some range of motion stuff before getting back to my regular levels.
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That sucks. I tweaked my neck a while back and took a week off.
Youll be right back at it in full soon enough.
imhungry4444 said:
Finished a fifth straight week of PHAT. Feelin' pretty run down but have gotten awesome results thus far. My CNS is in dire need of a deload. Going to get ahead of my body this time, as opposed to going till I hurt myself again.
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What do you do per week?
Exercises and Reps.
If its too much to type, just tell me to f*ck off.
TapEmOut said:
What do you do per week?
Exercises and Reps.
If its too much to type, just tell me to f*ck off.
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F*ck off.
Upper Power Day
Bent Over Row(90% 1RM): 3 sets x 5-3 reps
Weighted Pull up: 2 sets x 10-8 reps
Weighted Rack chins: 2 sets x 10-8 reps
Bench Press(90% 1RM): 3 sets x 5-3 reps
Weighted Chest Dip: 2 sets x 10-6 reps
Seated Shoulder Press: 3 sets x 10-6 reps
Barbell Bicep Curl: 3 sets x 10-8 reps
Skullcrushers: 3 sets x 10-8 reps
Lower Power Day
Squat(90% 1RM): 3 set x 5-3 reps
Leg Extension: 2 sets x 12-10 reps
Deadlift(warm up/mechanics work): 1 set x reps
Trap Bar Deadlift(90% 1RM): 2 sets x 3-5 reps
Good Morning: 2 sets x 8-10 reps
Lying Leg Curl: 2 sets x 10-6 reps
Seated Calf Raise: 2 sets x 20 reps
Back and Shoulders Day
Bent Over Row(70% 5RM): 6 sets x 3 reps
Weighted Rack Chins: 3 sets x 12-8 reps
Bent Over Long Bar Row: 3 sets x 12-8 reps
Dumbbell Bent Over Row: 2 sets x 15-12 reps
Close Grip Pulldown: 2 sets x 20-15 reps
Dumbbell Shoulder Press: 3 sets x 12-8 reps
Upright Row: 2 sets x 15-12 reps
Lat Raise: 2 sets x 18-12 reps
Lower Hypertrophy Day
Squat(70% 5RM): 6 sets x 3 reps
Front Squat: 3 sets x 10-8 reps
Deadlift(warm up/mechanics work): 1 sets x 8 reps
Trap Bar Deadlift: 2 sets x 12-10 reps
Leg Extension: 3 sets x 20-15 reps
Lying Leg Curl: 2 sets x 15-12 reps
Standing Leg Curl: 2 sets(per leg) x 20-15 reps
Standing Calf Raise: 2 sets x 20 reps
Chest and Arms Day
Bench Press(70% 5RM): 6 sets x 3 reps
Dumbbell Incline Bench Press: 3 sets x 12-8 reps
Machine Chest Press: 3 sets x 15-12 reps
Dumbbell Flye: 2 sets x 20-15 reps
Preacher Curl: 3 sets x 12-8 reps
Standing One-Arm Cable Curl: 2 sets(per arm) x 15-12 reps
Hammer Curl: 2 sets x 20-15 reps
Weighted Triceps Dip: 3 sets x 12-8 reps
Triceps Pushdown: 2 sets x 15-12 reps
Cable Triceps Kickback: 2 sets(per arm) x 20-18 reps
TapEmOut said:
@imhungry4444
Oh f*ck that. How long are you in the gym daily?!?
#Dedication
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After doing 4 weeks of my Yonko program with those murderous RTS' I've implemented, plus 2 HIIT sessions a week, my conditioning is at its very peak. Takes me about 50 min to get through the power days, and an hr and some change for the hypertrophy days. A couple months ago, that sh*t woulda taken me like 2 hours.
I'll be honest, I grow more from the power days than the hypertrophy days. A lot of fat on those hyper days and not enough meat. Pure iso-volume. Might switch to a pure compound strength program after next week's deload.
Going to be starting Jim Wendler's 5/3/1 Triumvirate program tomorrow as opposed to deloading. PHAT's volume is just murderous and as I've said, has alot of fat in terms of iso-volume as opposed to meat(compound lifts). 5/3/1 is going to allow me to focus on strength, with some compound accessory lifts, and start out relatively light given the linear periodization programming.
joedls said:
Started Wendlers 5/3/1 program yesterday. Doing the Boring But Big assistance exercises . Did squats and bench today. Could barely walk down the stairs at the gym after my workout. 85 total reps on squats and 84 total reps on bench. I'm pretty sore today.
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Wait till tomorrow...or the next day. just say no? Works for me.
joedls said:
@spidy
Yeah, sometimes I forget I'm turning 55 in a couple of months.
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I was supposed to start back up to some kind of training, probably mostly body weight/dumbbell stuff but man I just can't seem to do it. Luckily/Unluckily for me elmanual Labor is always involved in my life so I'm somewhat fit, but somethings missing and it's probably the training. I'm an old fart too. Good to see you keeping the old man at bay. Keep on grinding my man.
Yeah, I started back a few weeks ago. I've been doing muay thai twice a week and weightlifting twice a week. This week, I'm going to add another day of weightlifting. I don't do any manual labor, just sit behind a desk. So I have to exercise. I really started a little over 4 years ago after seeing my sister in the hospital with a heart attack and almost losing her foot due to uncontrolled diabetes. Since I am diabetic, I decided I better get my *** in gear and start some kind of exercise program.
joedls said:
Yeah, I started back a few weeks ago. I've been doing muay thai twice a week and weightlifting twice a week. This week, I'm going to add another day of weightlifting. I don't do any manual labor, just sit behind a desk. So I have to exercise. I really started a little over 4 years ago after seeing my sister in the hospital with a heart attack and almost losing her foot due to uncontrolled diabetes. Since I am diabetic, I decided I better get my *** in gear and start some kind of exercise program.
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This is actually similar to why I started lifting.
Dad had heart problems. Mom has heart problems and arthritis. Sister very unfit.
So I completely changed my diet and hit the gym
Going to be switching to a hook grip for all pull and/or bend-lifts. Balances out my upper body and eliminates the natural mixed grip spinal twist that has done a number on my lower back in the past year. It's going to take a while, but adding in grip strength work on my rest days will help adjusting.
Stalled on 330 lb squat x 5 all week. Only made it up to 4 on Monday. So instead of giving it a 3rd try today I ramped up from 315 to 325 for all 3 sets x 5. Hit'em all. I expect to hit 330 x 5 x 3 on Monday. I think I stalled due to dropping my kcal to maintenance last weekend to get rid of some water-weight. Now that I'm back at a slight surplus, my energy levels mid-set are way better. Should be no problem on Monday. In all honesty, I'm just glad 315 is now a norm for me. In-fact it's a warm-up weight now. Very very pleased with that. Nowhere to go but up from here.