Daily training. Annual improvements.
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Daily training. Annual improvements.
Chasing the 200 press, 315 bench, 500 squat, and 600 dead.
****UPDATE: I hit the 200 press. And the 315lb bench. Still chasing the rest.
****UPDATE: I hit the 200 press. And the 315lb bench. Still chasing the rest.
Last edited by hector on Sun Apr 21, 2024 1:07 pm, edited 14 times in total.
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Re: 200/300/500/600
Strength
Squat: 350 x 3s x 5r
Bench: 245 x 5s x 3r
Bench: 235 x 3s x 5r
Other
T-Bar: 250 x 3s x 5r
Volume
Squat: 5,250
Bench: (3,675 + 3,535) = 7,210
------------------------------
Total: 12,460
******************************
T-Bar is becoming a MF.
Squat record for three sets of five reps is 365. (A few years back I either hit it, or failed there, but either way I didn't get 370.)
Now closing in on that record.
Mild back spasms after T-Bar last night. Not debilitating, but prevented me from running. Good Mornings must have taken more out of me two days ago than I'd thought.
I WILL BENCH 300 IN 2017!!!
I WILL PRESS 200 IN 2017!!!
Squat: 350 x 3s x 5r
Bench: 245 x 5s x 3r
Bench: 235 x 3s x 5r
Other
T-Bar: 250 x 3s x 5r
Volume
Squat: 5,250
Bench: (3,675 + 3,535) = 7,210
------------------------------
Total: 12,460
******************************
T-Bar is becoming a MF.
Squat record for three sets of five reps is 365. (A few years back I either hit it, or failed there, but either way I didn't get 370.)
Now closing in on that record.
Mild back spasms after T-Bar last night. Not debilitating, but prevented me from running. Good Mornings must have taken more out of me two days ago than I'd thought.
I WILL BENCH 300 IN 2017!!!
I WILL PRESS 200 IN 2017!!!
- EricK
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Re: 200/300/500/600
hector wrote: I WILL BENCH 300 IN 2017!!!
You are damn close. Also, it's awesome to have more of the crew back together. Now we need to lure the Chris's.hector wrote:Chasing the 200 press, 315 bench, 500 squat, and 600 dead.
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Re: 200/300/500/600
Agreed! Sent a message but it was rejected bc inbox was full.
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Re: 200/300/500/600
Strength
Deads: 460 x 1s x 5r
Deads: 405 x 3s x 5r
Bench: 250 x 3s x 3r
Bench: 235 x 1s x 4r (FAIL! Programmed 5, missed last rep)
Bench: 225 x 3s x 5r
Other
T-Bar: 250 x 4s x 5r (PR)
DB Curl: 40 x 3s x 8r
Ab Wheel: 3s x 5r
Volume
Deads: (2,300 + 6,075) = 8,375
Bench: (2,250 + 3,375) = 5,625
-----------------------------------------------------------
Total: 14,000
******************************************************
Planned on three sets of deads of 460 x 5 reps. Was feeling beat up. So took it easy with lighter backoff sets.
I might keep that pattern for now.
Finally building up a tolerance for the ab wheel again. Able to get 3 sets and am not feeling wrecked today.
The above would seem like a mediocre workout if I weren't thinking about it. But, the volume, at 14,000, is higher than normal. Volume has been trending upward which is a good thing.
I will continue to make strength gains, but am leaning toward some programming that incorporates some BB and strength-endurance type stuff. Maybe a 6 day cycle. I'm thinking 2 strength days, 2 bodybuilding days, and 2 days where I test 1RM's, but those are essentially rest days. They're really just a chance to go heavy and practice technique at high weights, but at the same time recover since volume will be so minimal. Schedule would look something like:
DAY 1 (Strength Day): Squat 3x5, Bench 3x5, T-Bar
Day 2 (BB Day): Front Squat 3s x 8r, Bench 5s x 8r, Press 5s x 8r, Calf Raises
Day 3 (1RM Day): Squat 1RM, Bench 1RM, Mobility work (Not true 1RMs, just easier 1RMs for that day.)
Day 4 (Strength Day): Deadlift 1x5, Deadlift 3x5 (lighter backoff sets), Bench 3x5, T-Bar
Day 5: (BB Day): Leg Press, Bench 5s x 8r, Press 5s x 8r, Calf Raises
Day 6 (1RM Day): Squat 1RM, Bench 1RM, Mobility work (Not true 1RMs, just easier 1RMs for that day.)
Day 7: Off if feeling burned out. Go to day 1 if feeling fresh.
Am I going full retard with this programming? Probably. But my mistakes have always been my best teachers.
Deads: 460 x 1s x 5r
Deads: 405 x 3s x 5r
Bench: 250 x 3s x 3r
Bench: 235 x 1s x 4r (FAIL! Programmed 5, missed last rep)
Bench: 225 x 3s x 5r
Other
T-Bar: 250 x 4s x 5r (PR)
DB Curl: 40 x 3s x 8r
Ab Wheel: 3s x 5r
Volume
Deads: (2,300 + 6,075) = 8,375
Bench: (2,250 + 3,375) = 5,625
-----------------------------------------------------------
Total: 14,000
******************************************************
Planned on three sets of deads of 460 x 5 reps. Was feeling beat up. So took it easy with lighter backoff sets.
I might keep that pattern for now.
Finally building up a tolerance for the ab wheel again. Able to get 3 sets and am not feeling wrecked today.
The above would seem like a mediocre workout if I weren't thinking about it. But, the volume, at 14,000, is higher than normal. Volume has been trending upward which is a good thing.
I will continue to make strength gains, but am leaning toward some programming that incorporates some BB and strength-endurance type stuff. Maybe a 6 day cycle. I'm thinking 2 strength days, 2 bodybuilding days, and 2 days where I test 1RM's, but those are essentially rest days. They're really just a chance to go heavy and practice technique at high weights, but at the same time recover since volume will be so minimal. Schedule would look something like:
DAY 1 (Strength Day): Squat 3x5, Bench 3x5, T-Bar
Day 2 (BB Day): Front Squat 3s x 8r, Bench 5s x 8r, Press 5s x 8r, Calf Raises
Day 3 (1RM Day): Squat 1RM, Bench 1RM, Mobility work (Not true 1RMs, just easier 1RMs for that day.)
Day 4 (Strength Day): Deadlift 1x5, Deadlift 3x5 (lighter backoff sets), Bench 3x5, T-Bar
Day 5: (BB Day): Leg Press, Bench 5s x 8r, Press 5s x 8r, Calf Raises
Day 6 (1RM Day): Squat 1RM, Bench 1RM, Mobility work (Not true 1RMs, just easier 1RMs for that day.)
Day 7: Off if feeling burned out. Go to day 1 if feeling fresh.
Am I going full retard with this programming? Probably. But my mistakes have always been my best teachers.
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Re: 200/300/500/600
Strength
Squat: 355 x 3s x 5r
Bench: 250 x 4s x 3r
Bench: 225 x 5s x 5r
Aux
T-Bar: 250 x 5s x 5r
Ab Wheel: 3s x 5r
Volume
Squat: 5,175
Bench: (3,000 + 5,625) = 8,625
--------------------------------
Total: 13,800
******************************
No PRs. Just hacking rep by rep at the jungle in overgrown, formerly inhabited PR territory.
On bench I did my backoff sets at 225 instead of 235. With that slight decrease in weight I can cut my rest periods to two minutes, and get in more total volume. At 235 I was waiting 4-5 minutes between sets. Crazy that my workout took over an hour, but more than a third of the volume came in 11 minutes of benching.
Squat: 355 x 3s x 5r
Bench: 250 x 4s x 3r
Bench: 225 x 5s x 5r
Aux
T-Bar: 250 x 5s x 5r
Ab Wheel: 3s x 5r
Volume
Squat: 5,175
Bench: (3,000 + 5,625) = 8,625
--------------------------------
Total: 13,800
******************************
No PRs. Just hacking rep by rep at the jungle in overgrown, formerly inhabited PR territory.
On bench I did my backoff sets at 225 instead of 235. With that slight decrease in weight I can cut my rest periods to two minutes, and get in more total volume. At 235 I was waiting 4-5 minutes between sets. Crazy that my workout took over an hour, but more than a third of the volume came in 11 minutes of benching.
- simonrest
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Re: 200/300/500/600
Following. Our pressing, benching, and squatting goals are similar. You've got me easy on pulls, but
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Re: 200/300/500/600
Simon, thanks!
I have a troll body. OK for deadlifting, not much else.
I look forward to following your progress!
I have a troll body. OK for deadlifting, not much else.
I look forward to following your progress!
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Re: 200/300/500/600
Hypertrophy
Leg Press: 540 x 3s x 5r
Bench: 205 x 4s x 8r
Press: 135 x 3s x 8r
Calf Raise: 450 x 2s x 30r (10 with feet parallel, 10 with toes out, 10 with toes in)
DUmbbell Curls: 40 x 2s x 8r
Volume
Bench: 6,560
Press: 3,240
------------
Total: 9,800
************
Yesterday was the first "hypertrophy" day. Which means going higher volume and hitting the stuff I'd like to hit on a strength day but don't have time for.
Calf raises are brutal!
Awesome to hit the leg press for the first time in a long while.
Dumbbell curls aren't for strength. Right elbow tendon has been messed up too long, need to do something, so experimenting with light curls.
Leg Press: 540 x 3s x 5r
Bench: 205 x 4s x 8r
Press: 135 x 3s x 8r
Calf Raise: 450 x 2s x 30r (10 with feet parallel, 10 with toes out, 10 with toes in)
DUmbbell Curls: 40 x 2s x 8r
Volume
Bench: 6,560
Press: 3,240
------------
Total: 9,800
************
Yesterday was the first "hypertrophy" day. Which means going higher volume and hitting the stuff I'd like to hit on a strength day but don't have time for.
Calf raises are brutal!
Awesome to hit the leg press for the first time in a long while.
Dumbbell curls aren't for strength. Right elbow tendon has been messed up too long, need to do something, so experimenting with light curls.
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Re: 200/300/500/600
Yep, 450. But it's in a calf raise machine. So 1,000,000x easier than having the weight on a bar on your shoulders.
Also, like fat people everywhere who walk a lot, I come into this with half decent calf muscles.
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Re: 200/300/500/600
Strength
Deads: 465 x 1s x 5r
Deads: 405 x 5s x 5r
Bench: 250 x 2s x 3r
Bench: 250 x 1s x 5r (PR!!!)
Bent Over Rows: 225 x 3s x 5r
Aux:
Ab Wheel: 3s x 5r
Volume
Deads: (2,325 + 10,125) = 12,450
Bench: (1,500 + 1,250) = 2,750
BB Rows: 3,375
----------------------------------
Total: 18,575
********************************
Did not go heavy on deadlifts today. Did score a volume PR with deadlifts. (VOLUME PR!!!!)
My hands get beat up from deadlifting. Not immediately sure what the solution is. Except to man up.
Had planned on benching 250 for 5 sets of 3. Felt strong on the first two sets. Was also short on time. Told myself that if I hit 250 for 5 on the third set then I would call it a night for benching. So I did. New 5RM BENCH PR!!!!
Deads: 465 x 1s x 5r
Deads: 405 x 5s x 5r
Bench: 250 x 2s x 3r
Bench: 250 x 1s x 5r (PR!!!)
Bent Over Rows: 225 x 3s x 5r
Aux:
Ab Wheel: 3s x 5r
Volume
Deads: (2,325 + 10,125) = 12,450
Bench: (1,500 + 1,250) = 2,750
BB Rows: 3,375
----------------------------------
Total: 18,575
********************************
Did not go heavy on deadlifts today. Did score a volume PR with deadlifts. (VOLUME PR!!!!)
My hands get beat up from deadlifting. Not immediately sure what the solution is. Except to man up.
Had planned on benching 250 for 5 sets of 3. Felt strong on the first two sets. Was also short on time. Told myself that if I hit 250 for 5 on the third set then I would call it a night for benching. So I did. New 5RM BENCH PR!!!!
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- EricK
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Re: 200/300/500/600
Hypertrophy Day
Leg Press: 540 x 3s x 5
Leg Press: 630 x 1s x 5r (PR)
Bench: 205 x 5s x 8r
Press: 135 x 4s x 8r
Calf Press: 405 x 2s x 30r (10 feet parallel, 10 toes in, 10 toes out)
DB Curl: 45 x 2s x 8r
Volume
Bench: 5,200
Press: 4,320
--------------
9,500
**************************************************************
PR is a leg press PR. I'm still excited.
Only the second one, but the hypertrophy days are fun. And, I think, will help me hit my 1RM goals sooner rather than later.
Leg Press: 540 x 3s x 5
Leg Press: 630 x 1s x 5r (PR)
Bench: 205 x 5s x 8r
Press: 135 x 4s x 8r
Calf Press: 405 x 2s x 30r (10 feet parallel, 10 toes in, 10 toes out)
DB Curl: 45 x 2s x 8r
Volume
Bench: 5,200
Press: 4,320
--------------
9,500
**************************************************************
PR is a leg press PR. I'm still excited.
Only the second one, but the hypertrophy days are fun. And, I think, will help me hit my 1RM goals sooner rather than later.
- Chebass88
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Re: 200/300/500/600
Congrats on the recent PRs!
My hands get beat up also on deads. They usually go back to normal after a day or so. I haven't done a conventional deadlift since June, so there is probably a huge caveat to this comment.
My hands get beat up also on deads. They usually go back to normal after a day or so. I haven't done a conventional deadlift since June, so there is probably a huge caveat to this comment.
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Re: 200/300/500/600
It's ok. You're not in Egypt anymore. You can admit it. Bro out. Own it. Be proud!
And I can never stay too long away from curls before day to day crap aggravates an elbow. Curls always seem to help.
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Re: 200/300/500/600
Thanks!
I've seen your posted deadlift videos. You are a monster.
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