Upper extras

[Wilhelm]

Saturday July 25th 2020
PU
bw7X7

Tuesday July 28th 2020
PU
bw7X7

Thursday July 30th 2020
PU
bw7X7

[Wilhelm]

Tuesday 8/4/20
PU
bw 7X7

Thursday 8/6/20
PU
bw 7X7

Saturday 8/8/20
PU
bw 7X7

Tuesday 8/11/20
PU
bw 7X7

Thursday 8/13/20
PU
bw 7X7

[Wilhelm]

Saturday 8/15/20
PU
bw 7X7

Tuesday 8/18/20
PU
bw 7X7

Thursday 8/20/20
PU
bw 7X7

[Wilhelm]

Saturday 8/22/20
PU
bw 7X7

Tuesday 8/25/20
PU
bw 7X7

Thursday 8/27/20
PU
bw 7X7

[Wilhelm]

New schedule to go along w/ new bench program.
Monday and Thursday, pullups, dips on Saturday.
Took some days off from the old plan since the beginning of the month.
Saturday 8/29/20
PU
bw 7X7
Saturday 9/05/20
PU
bw 7X7

New schedule ~ RepsXSets
Monday 9/14/20
PU
bw 7X7

Thursday 9/17/20
PU
bw 7X7

Saturday 9/19/20
Dips
+30 4X5

[Wilhelm]

Monday 9/21/20
PU
bw 7X7

Thursday 9/24/20
PU
bw 7X7

Saturday 9/26/20
Dips
+30lbs 5X5

[Barry]

Question, I'm seeing pull-ups 7x7 30 or 40 times....Is there no plan to progress in reps or weight?

[Wilhelm]

Question, I'm seeing pull-ups 7x7 30 or 40 times....Is there no plan to progress in reps or weight?

Maybe at some point.

I would add a rep to 1 set at a time and get to my 8s, which is how i got here.
49 pullups still seems an effective stimulus. definitely not nothing.
They are a compliment to my deadlift as i see it.
Not looking to progress them just for the sake of new numbers.

I just started back in with dips, and those i am progressing.
Both in weight and number.

[Barry]

49 reps is surely a good training stimulus. I've recently added chin-ups back in and I think I only did around 30 or so total reps and it made me sore. Which I don't like. I've just added dips to my training as well

Are you doing pull ups or chin ups?

[Wilhelm]

49 reps is surely a good training stimulus. I've recently added chin-ups back in and I think I only did around 30 or so total reps and it made me sore. Which I don't like. I've just added dips to my training as well

Are you doing pull ups or chin ups?

Pullups.
Fairly wide grip.
I think continuing to do them week on week is more important for me than pushing them to a point where they interfere with my will to live , err... train.

A lot depends on how my deadlift goes now as to choices that increase my overall workload much.
I've actually reduced squat and bench frequency recently for probably the first time ever.
Saturday is now basically a second day off with only the dips.
I'm welcoming the respite.

[Wilhelm]

Monday 9/28/20
PU
bw 7X7

Thursday 10/01/20
PU
bw 7X7

Saturday 10/03/20
Dips
+35lbs 5X5

[hector]

Wilhelm,

I apologize for 2 things:

(1) polluting your log
(2) asking you a question I think I asked you a year or two ago but can't find now. Maybe your opinion has changed though.

Since you have lots of experience, do you think adding bench would be a good move for someone with a stalling bench?
Are there any other advantages to dips?

I ask bc i have a lead on a solid dip station and room for 1 more thing in my garage. Am debating.

[Wilhelm]

Wilhelm,

I apologize for 2 things:

(1) polluting your log
(2) asking you a question I think I asked you a year or two ago but can't find now. Maybe your opinion has changed though.

Since you have lots of experience, do you think adding bench would be a good move for someone with a stalling bench?
Are there any other advantages to dips?

I ask bc i have a lead on a solid dip station and room for 1 more thing in my garage. Am debating.

You are always welcome to post on my logs, hector.

I believe you mean "adding dips", and i can't really say.
I've read that it's weighted dips that help bench, and i did a very long run of bodyweight last year up until November/pre surgery, but with a short stint of weighted before i stopped lifting.
Ran the bw up to pretty high reps and went as high as 10 sets of 9, dropped sets and ended up at something like 8 sets of 13 or some such. Possibly fewer sets with 13. Doesn't matter for here.
I got nice hypertrophy off that run, so no regrets.
But my bench hasn't budged lol.
Hoping the new program suits me. Who knows?

This time i'm starting in with weighted, and they are occupying the third day bench slot left open by my moving to the two day a week bench program i'm trying.

I topped out at +45lbs before i stopped last time, and i'm thinking with it being only once a week now, i can go higher in weight, and avoid the stress tweaky/soreness thing from before.

My sternum is fine with dips, but i got something between my clavicle and neck area before. Only on one side.
I had gone from months of high rep bw dips right into weighted, and i was doing "dips every day", so it's not surprising i had a little issue.

From my reading, it really is about getting some serious weight on them.
I don't know if i'll ever get to body weight added dips, but i read about that being "the goal."

I forget the guy's name, but one monster bencher is often cited as doing heavy dips for bench.

I'm just glad i enjoy them.
Looking forward to moving heavier than last run, but at lower frequency this time.

I went up 5lbs this week, and had thought i'd drop down to 4s for 5 sets, but 5s felt fine.
I haven't decided on my reps/sets progression, so 5X5 for now, and drops to 4s if needed on the first day of a new weight.

Feels like i'll stick with +35 again next Saturday.
Perhaps add a set.

[hector]

Wilhelm, thank you for dropping that knowledge!!!
Yes, I did mean adding dips!

[Wilhelm]

RepsXSets
Monday 10/05/20
PU
bw 7X7

Thursday 10/08/20
PU
bw 8X1 + 7X6 ~ @Barry Doing an 8 on the first set now.

Saturday 10/10/20
Dips
+35lbs 5X6 ~ Added a set

May go to 45lbs next week, and drop to triples to start.
I'm using a 35 and my 1 inch 10 pounders so i don't have to share my barbell plates with my dip belt, so i won't be microloading these.

[Wilhelm]

RepsXSets
Monday 10/12/20
PU
bw 8X1 +7X6

Thursday 10/15/20
PU
bw 8X1 + 7X6

Saturday 10/17/20
Dips
+45lbs 4X5

[Wilhelm]

RepsXSets
Monday 10/19/20
PU
bw 8X1 +7X6

Thursday 10/22/20
PU
bw 8X1 + 7X6

Saturday 10/24/20
Dips
+55lbs 4X5 ~ Weight PR for any number of reps

[Wilhelm]

RepsXSets
Monday 10/26/20
PU
bw 8X1 +7X6

Thursday 10/29/20
PU
bw 8X1 + 7X6

Monday 10/24/20
Dips
+55lbs 3X7

Moving bench/upper days around some.
Going forward this will be pullups Thursday & Saturday, Dips Monday.

[Wilhelm]

RepsXSets

Thursday 11/05/20
PU
bw 8X1 + 7X6

Saturday 11/07/20
PU
bw 8X1 +7X6

Monday 11/09/20
Dips
+55lbs 3X7 ~ Easier this time. I'll increase something next week.

[Wilhelm]

Pullups are working -