Upper extras

[Wilhelm]

Just finished my cut, and it's time to put some meat on my bones.
Hoping this accessory log helps keep me motivated and consistent with this work.

Week of 7-13-19
REPS X SETS

7-13
Dips ~ BW 8X4

7-14
Pullups ~ BW 6X9

7-15
Dips ~ BW 8X4
One Arm KB Rows ~ 50lbs 8X9

7-16
Dips ~ BW 8X4

7-17
Dips ~ BW 8X4
Pullups ~ BW 6X9

7-18
Dips ~ BW 8X4

7-19
Dips ~ BW 8X4
One Arm KB Rows ~ 50lbs 8X4 ~ Dropping these altogether, and inserting one more pullup day in their place.


*****

SpoilerShow

REPS X SETS

10-26
Dips +45lbs 5X4

10-27
Dips +45lbs 5X4
Pullups BW 7X7

10-28
Dips +45lbs

10-29
Dips +45lbs

10-30
Dips +45lbs
Pullups ~ BW

10-31
Dips +45lbs

11-01
Dips +45lbs
Pullups ~ BW

SpoilerShow

REPS X SETS

11-02
Dips +45lbs

11-03
Dips +45lbs
Pullups BW

11-04
Dips +45lbs

11-05
Dips +45lbs

1-06
Dips +45lbs
Pullups BW

11-07
Dips +45lbs

11-08
Dips +45lbs
Pullups BW

[Wilhelm]

Week starting Saturday 7-20-19
REPS X SETS

7-20
Dips ~ BW 9X4

7-21
Dips ~ BW 9X4
Pullups ~ BW 6X10

7-22
Dips ~ BW 9X4

7-23
Dips ~ BW 9X4

7-24
Dips ~ BW 9X4
Pullups ~ BW 6X10

7-25
Dips ~ BW 9X4

7-26
Dips ~ BW 9X4
Pullups ~ BW 6X10

[Wilhelm]

REPS X SETS

7-27
Dips ~ BW 10X4

7-28
Dips ~ BW 10X4
Pullups ~ BW 6X10

7-29
Dips ~ BW 10X4

7-30
Dips ~ BW 10X4

7-31
Dips ~ BW 10X4
Pullups ~ BW 6X10

8-01
Dips ~ BW 10X4

8-02
Dips ~ BW 10X4
Pullups ~ BW 6X10

[Wilhelm]

REPS X SETS

8-03
Dips ~ BW 11X4

8-04
Dips ~ BW 11X4
Pullups ~ BW 7X7

8-05
Dips ~ BW 11X4

8=06
Dips ~ BW 11X4

8-07
Dips ~ BW 11X4
Pullups ~ BW 7X7

8-08
Dips ~ BW 11X4

8-09
Dips ~ BW 11X4
Pullups ~ BW 7X7

[Wilhelm]

13s are going to be challenging.

REPS X SETS

8-10
Dips ~ BW 12X4

8-11
Dips ~ BW 12X4
Pullups ~ BW 7X7

8-12
Dips ~ BW 12X4

8-13
Dips ~ BW 12X4

8-14
Dips ~ BW 12X4
Pullups ~ BW 7X7

8-15
Dips ~ BW 12X4

8-16
Dips ~ BW 12X4
Pullups ~ BW 7X7

[KarlM]

Will you have any before and after photos? I'm curious how much mass you're going to pack on your frame with this strategy. Are you running into any recovery issues?

[Wilhelm]

Will you have any before and after photos? I'm curious how much mass you're going to pack on your frame with this strategy. Are you running into any recovery issues?

As of this week, the dips are getting closer to failure on lifting days, and i need to think about resting more before i do them, but closer to failure may be good for hypertrophy.
It's not impossible that i will have to mix in an off day, but i'm going to do everything i can to run this till the first week in October, when i'll hit 20s.


I don't have a good before pic, but i have these from the second day of 12s -
I've also been doing my pullups three times a week, which is better than i had been.
Recently dropped from ten sets of six, to seven sets of seven. Holding steady there for now, not adding sets yet.
I can touch chest to bar on the first five reps of each set. I take from ten minutes to a half hour between sets.
GTG style.

SpoilerShow

[Wilhelm]

Update, @KarlM - 13s are frickin' hard.

I think i'll make it through this week, but i'm going to have to re-evaluate after that.
Might have to switch to non lifting days only.
If i can make it a full six weeks everyday, i'll not be disappointed.

[KarlM]

Update, @ KarlM - 13s are frickin' hard.

I think i'll make it through this week, but i'm going to have to re-evaluate after that.
Might have to switch to non lifting days only.
If i can make it a full six weeks everyday, i'll not be disappointed.

Yeah, it seems that at some point you’ll “exceed your maximum recoverable volume”, at which point you’ll need to adjust. After my meet I’m going to do a block of training with non competition movements. I’m going to hit dips pretty hard to try to add a bunch of lean mass. At least that’s my plan as of today

[Wilhelm]

I've made an adjustment, but i plan on keeping dips in everyday.
I've dropped way down on reps, but started adding weight.
This week (besides yesterdays 13X4 BW) will be 5s for 4 sets with +20lbs.
It's very easy, but fits the bill for some recovery, while still keeping to 7 days a week.
I'm thinking of keeping reps fairly low, like working up to 8s, and adding a little weight and droppiing reps back down.
Rinse and repeat.

[BostonRugger]

I've made an adjustment, but i plan on keeping dips in everyday.
I've dropped way down on reps, but started adding weight.
This week (besides yesterdays 13X4 BW) will be 5s for 4 sets with +20lbs.
It's very easy, but fits the bill for some recovery, while still keeping to 7 days a week.
I'm thinking of keeping reps fairly low, like working up to 8s, and adding a little weight and droppiing reps back down.
Rinse and repeat.

Cool log, Wilhelm. I like the program. Mixing higher rep work with weighted work has worked well for me in the past.

[Wilhelm]

REPS X SETS
Took Wednesday off to give arms a rest, ended up scraping and prepping some outdoor surfaces for paint on Friday, so skipped then as well.

8-17
Dips ~ BW 13X4

8-18
Dips ~ BW+20lbs 5X4
Pullups ~ BW 7X7

8-19
Dips ~ BW+20lbs 5X4

8-20
Dips ~ BW+20lbs 5X4

8-21
Dips ~ BW+20lbs ~ Skipped
Pullups ~ BW ~ Skipped

8-22
Dips ~ BW+20lbs 5X4

8-23
Dips ~ BW+20lbs Skipped
Pullups ~ BW Skipped

[Wilhelm]

REPS X SETS

8-24
Dips ~ BW +20lbs 5X4

8-25
Dips ~ BW+20lbs ~ Skipped
Pullups ~ BW ~ Skipped

8-26
Dips ~ BW+20lbs ~ Skipped

8=27
Dips ~ BW+20lbs 5X4

8-28
Dips ~ BW+20lbs 5X4
Pullups ~ BW 7X7

8-29
Dips ~ BW+20lbs 5X4

8-30
Dips ~ BW+20lbs 5X4
Pullups ~ BW 7X7

[Wilhelm]

REPS X SETS

8-31
Dips ~ BW+30lbs 5X4

9-01
Dips ~ BW+30lbs 5X4
Pullups ~ BW 7X7

9-02
Dips ~ BW+30lbs 5X4

9-03
Dips ~ BW+30lbs 5X4

9-04
Dips ~ BW+30lbs 5X4
Pullups ~ BW 7X7

9-05
Dips ~ BW+30lbs 5X4

9-06
Dips ~ BW+30lbs 5X4
Pullups ~ BW 7X7

[Wilhelm]

REPS X SETS

9-07
Dips ~ BW+35lbs 5X4

9-08
Dips ~ BW+35lbs 5X4
Pullups ~ BW 7X7

9-09
Dips ~ BW+35lbs 5X4

9-10
Dips ~ BW+35lbs 5X4

9-11
Dips ~ BW+35lbs 5X4
Pullups ~ BW 7X7

9-12
Dips ~ BW+35lbs 5X4

9-13
Dips ~ BW+35lbs 5X4
Pullups ~ BW 7X7

[Wilhelm]

REPS X SETS
I'll be staying with +40lbs for dips this coming week.

9-14
Dips ~ BW+40lbs 5X4

9-15
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7

9-16
Dips ~ BW+40lbs 5X4

9-17
Dips ~ BW+40lbs 5X4

9-18
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7

9-19
Dips ~ BW+40lbs 5X4

9-20
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7

[Wilhelm]

REPS X SETS

9-21
Dips ~ BW+40lbs 5X4

9-22
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7

9-23
Dips ~ BW+BW+40lbs 5X4

9-24
Dips ~ BW+40lbs 5X4

9-25
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7

9-26
Dips ~ BW+40lbs 5X4

9-27
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7

[Wilhelm]

REPS X SETS

9-28
Dips +45lbs 5X4

9-29
Dips +45lbs 5X4
Pullups BW 7X7

9-30
Dips +45lbs 5X4

10-01
Dips +45lbs 5X4

10-02
Dips +45lbs Gave the arms a rest today.
Pullups BW " "

10-03
Dips +45lbs 5X4

10-04
Dips +45lbs 5X4
Pullups BW 7X7

[hector]

You're dipping with a full plate for reps!!!!
Your dip game has made lots of progress since you started this log!

[Wilhelm]

You're dipping with a full plate for reps!!!!
Your dip game has made lots of progress since you started this log!

Yep. Sadly it doesn't look as cool, since i'm using a 35 and a spare standard 10.
But they are grip plates, so easier to use the belt with, and spare to my regular lifting, so no need to switch them out.
Right now i've settled into doing 2 reps, breath, 2 more and a breath, then the last one.
I can do 5 reps on a breath, but i can get light headed, and that's super sketchy while suspended in mid air.
I'll stay on 45lbs until all sets are fine on single breaths.