T-man's plan
- Thread starter T-man
- Start date
March progress
Incline Bench Press 182.5 x 5,5,3,3 -----> 197.5 x 3,3,3,3,2,2
Smith Seated Overhead press 117.5 x 5,3,3,3,2 -----> 125 x 3,3,3,3,2,2
assisted Pullups -69.5 x 5,5,5,5 -----> -52.5 x 5,5,5
Smith Barbell Shrugs 240 x 5,5,5 -----> 257.5 x 3,3,3,3,3
assisted Chins -67 x 5,5,5 -----> -50 x 5,5,5
bodyweight 234.5 -----> 232.7
Incline Bench Press 182.5 x 5,5,3,3 -----> 197.5 x 3,3,3,3,2,2
Smith Seated Overhead press 117.5 x 5,3,3,3,2 -----> 125 x 3,3,3,3,2,2
assisted Pullups -69.5 x 5,5,5,5 -----> -52.5 x 5,5,5
Smith Barbell Shrugs 240 x 5,5,5 -----> 257.5 x 3,3,3,3,3
assisted Chins -67 x 5,5,5 -----> -50 x 5,5,5
bodyweight 234.5 -----> 232.7
nativetroutbum
Member
Looks like you are about to breatk that 230 mark in BW.
Also, NICE work on the chins!!
Also, NICE work on the chins!!
Note to self for future reference:
Classic 5 X 1 strength cluster
Using a load that is about 90 percent of your one rep max (RM), perform one rep, rack or drop the bar, rest 10–15 seconds, and then repeat for five total reps and a total rest of three minutes. Repeat for the desired number of sets (often written as 5(1)). This method has you lifting five reps with what is roughly your 3–4RM and always increases maximum strength.
Hypertrophy cluster
Thibaudeau’s extended fives: Using a 6RM load, perform five reps, rest for 10–15 seconds, and perform two more reps. Rest another 10–15 seconds and perform one final rep. Rest for 2–3 minutes and repeat for the desired number of sets. Make sure to rack the weight for every rest period! With this technique, you perform eight reps with your 6RM—a brilliant stimulus for hypertrophy.
Looks similar to myos
Verkhoshansky extended set: Here you perform 15 reps with 85 percent of your 1RM with inter-set rest periods of 30–45 seconds. This is usually done as a finisher after other strength work and can be brutal. You perform as many reps as possible, rest briefly, and then go again in this fashion until you hit 15 reps. It may go something like this: eight reps, 30 seconds rest, three reps, 30 seconds rest, two reps, 40 seconds rest, one rep, 45 seconds rest, one final rep
Classic 5 X 1 strength cluster
Using a load that is about 90 percent of your one rep max (RM), perform one rep, rack or drop the bar, rest 10–15 seconds, and then repeat for five total reps and a total rest of three minutes. Repeat for the desired number of sets (often written as 5(1)). This method has you lifting five reps with what is roughly your 3–4RM and always increases maximum strength.
Hypertrophy cluster
Thibaudeau’s extended fives: Using a 6RM load, perform five reps, rest for 10–15 seconds, and perform two more reps. Rest another 10–15 seconds and perform one final rep. Rest for 2–3 minutes and repeat for the desired number of sets. Make sure to rack the weight for every rest period! With this technique, you perform eight reps with your 6RM—a brilliant stimulus for hypertrophy.
Looks similar to myos
Verkhoshansky extended set: Here you perform 15 reps with 85 percent of your 1RM with inter-set rest periods of 30–45 seconds. This is usually done as a finisher after other strength work and can be brutal. You perform as many reps as possible, rest briefly, and then go again in this fashion until you hit 15 reps. It may go something like this: eight reps, 30 seconds rest, three reps, 30 seconds rest, two reps, 40 seconds rest, one rep, 45 seconds rest, one final rep
_tim
Well-Known Member
Also - look up rest-pause methodology. It's very similar to the methods listed here but take it just a tad further; very, very effective when playing near 1-RM's.
4/24/2013
231.7 lb
2305 cals - 95F/216C/149P
V-bar Pulldowns (warmups for Pullups)
110 x 7
130 x 3
150 x 1
170 x 1
190 x 1
200 x 1
Pullups
39.5 lb assist x 5,4,3,3
Smith Barbell Shrugs
warmups
90 x 9
160 x 7
210 x 3
250 x 1
270 x 4,3,3,3,3
Smith Seated Shoulder Press
warmups
70 x 5
90 x 2
110 x 1
130 x 1
147.5 x 1
155 x 1
130 x 3,3,3,3,3
231.7 lb
2305 cals - 95F/216C/149P
V-bar Pulldowns (warmups for Pullups)
110 x 7
130 x 3
150 x 1
170 x 1
190 x 1
200 x 1
Pullups
39.5 lb assist x 5,4,3,3
Smith Barbell Shrugs
warmups
90 x 9
160 x 7
210 x 3
250 x 1
270 x 4,3,3,3,3
Smith Seated Shoulder Press
warmups
70 x 5
90 x 2
110 x 1
130 x 1
147.5 x 1
155 x 1
130 x 3,3,3,3,3
4/26/2013
232.1 lb
V-bar Pulldowns (warmups for Pullups)
110 x 7
130 x 3
150 x 1
170 x 1
190 x 1
Pullups
37.5 lb assist x 3,3,3,3,3
Smith Barbell Shrugs
warmups
90 x 9
160 x 7
210 x 3
250 x 1
272.5 x 3,3,3,3,3
Smith Seated Shoulder Press
warmups
70 x 5
90 x 2
110 x 1
130 x 1
150 x 1
132.5 x 5,3,3,3,3
232.1 lb
V-bar Pulldowns (warmups for Pullups)
110 x 7
130 x 3
150 x 1
170 x 1
190 x 1
Pullups
37.5 lb assist x 3,3,3,3,3
Smith Barbell Shrugs
warmups
90 x 9
160 x 7
210 x 3
250 x 1
272.5 x 3,3,3,3,3
Smith Seated Shoulder Press
warmups
70 x 5
90 x 2
110 x 1
130 x 1
150 x 1
132.5 x 5,3,3,3,3
4/25/2013
234.7 lb - major diet fail last several days
2010 cals - 76F/139C/204P
Incline Bench Press
warmups
120 x 5
140 x 2
160 x 1
180 x 1
210 x 1
230 x 1
207.5 x 3,3,3,3,2,2
Chins
33lb assist x 6,4,5
Seated Machine Rows
warmups
110 x 7
130 x 1
150 x 1
170 x 1
190 x 1
210 x 1
200 x 3,3,3,3,3
234.7 lb - major diet fail last several days
2010 cals - 76F/139C/204P
Incline Bench Press
warmups
120 x 5
140 x 2
160 x 1
180 x 1
210 x 1
230 x 1
207.5 x 3,3,3,3,2,2
Chins
33lb assist x 6,4,5
Seated Machine Rows
warmups
110 x 7
130 x 1
150 x 1
170 x 1
190 x 1
210 x 1
200 x 3,3,3,3,3
4/26/2013
234.7 lb
2110 cals - 85F/148C/196P
V-bar Pulldowns (warmups for Pullups)
110 x 7
130 x 3
150 x 1
170 x 1
190 x 1
210 X 1
Pullups
35.5 lb assist x 3,3,3,3,3
Smith Barbell Shrugs
warmups
140 X 7
160 x 5
210 x 3
250 x 1
275 x 3,3,3,3,3
Smith Seated Shoulder Press
warmups
70 x 5
90 x 2
110 x 1
130 x 1
150 X 1
160 x 1
135 x 5,5,5
234.7 lb
2110 cals - 85F/148C/196P
V-bar Pulldowns (warmups for Pullups)
110 x 7
130 x 3
150 x 1
170 x 1
190 x 1
210 X 1
Pullups
35.5 lb assist x 3,3,3,3,3
Smith Barbell Shrugs
warmups
140 X 7
160 x 5
210 x 3
250 x 1
275 x 3,3,3,3,3
Smith Seated Shoulder Press
warmups
70 x 5
90 x 2
110 x 1
130 x 1
150 X 1
160 x 1
135 x 5,5,5
April progress
Incline bench press
197.5 x 3,3,3,3,2,2 to 207.5 x 3,3,3,3,2,2
220 1RM to 245 1RM
Smith seated shoulder press
125 x 3,3,3,3,2,2 to 135 x 5,5,5
140 1RM to 160 1RM
Chins
50lb assist x 5,5,5 to 33lb x 6,4,5
Smith barbell shrugs
257.5 x 3,3,3,3,3 to 275 x 3,3,3,3,3
Seated machine rows
160 x 5,5,5 to 200 x 3,3,3,3,3
Pullups
52.5lb assist x 5,5,5 to 35.5lb x 3,3,3,3,3
Incline bench press
197.5 x 3,3,3,3,2,2 to 207.5 x 3,3,3,3,2,2
220 1RM to 245 1RM
Smith seated shoulder press
125 x 3,3,3,3,2,2 to 135 x 5,5,5
140 1RM to 160 1RM
Chins
50lb assist x 5,5,5 to 33lb x 6,4,5
Smith barbell shrugs
257.5 x 3,3,3,3,3 to 275 x 3,3,3,3,3
Seated machine rows
160 x 5,5,5 to 200 x 3,3,3,3,3
Pullups
52.5lb assist x 5,5,5 to 35.5lb x 3,3,3,3,3
Last edited:
5/2/2013
232.5 lb
2202 cals - 100F/158C/190P
Incline Bench Press
warmups
120 x 5
140 x 2
160 x 1
180 x 1
210 x 1
230 x 1
207.5 x 3,3,2,1,1+1
Chins
31lb assist x 7,5,5
Seated Machine Rows
warmups
130 x 5
150 x 1
170 x 1
190 x 1
210 x 1
205 x 3,3,3,3,4
IBP sucked today and I've no idea why. Everything else was strong and progressed with the weight/reps targeted. If I don't get my 5 sets of 3 on Monday, I'm going to have to consider a deload. I'm open to suggestions.
232.5 lb
2202 cals - 100F/158C/190P
Incline Bench Press
warmups
120 x 5
140 x 2
160 x 1
180 x 1
210 x 1
230 x 1
207.5 x 3,3,2,1,1+1
Chins
31lb assist x 7,5,5
Seated Machine Rows
warmups
130 x 5
150 x 1
170 x 1
190 x 1
210 x 1
205 x 3,3,3,3,4
IBP sucked today and I've no idea why. Everything else was strong and progressed with the weight/reps targeted. If I don't get my 5 sets of 3 on Monday, I'm going to have to consider a deload. I'm open to suggestions.
nativetroutbum
Member
Could have just been a bad day considering you just progressed to 207.5 and last time you rocked 207.5 was after you were up on your calories a bit so you likely have a bit more giddy-up in your step.
GREAT progression on those chins (and everything else)!! Unassisted chins for reps is right around the corner!
GREAT progression on those chins (and everything else)!! Unassisted chins for reps is right around the corner!
Thanks. Several more weeks before getting to unassisted chins. I haven't done unassisted since high school. Or even tried, as I think about it. I think I'll trade some protein for carbs on Monday, which is next scheduled IBP day.
nativetroutbum
Member
It will be interesting to see how those extra carbs translate into your workout. Because I've been on a "bulk" since July I can't even fathom trying to workout hard on a calorie deficit. There are days when, even with extra calories, I still feel crazy tired and spent after a few sets. I salute you for the consistent work and dedication to your goals!
Something that works for me before a workout is caffiene. It's the only time of day that I get any caffiene (a few months ago I quit morning caffiene, went to 100% decaf). Obviously, too much caffiene can be horrible, can mess up sleep patterns and screw with your heart. In moderation, say 50-100mg of caffiene anhydrous before a workout, if that's your only caffiene in the day, can amp up your energy for a workout.
Something that works for me before a workout is caffiene. It's the only time of day that I get any caffiene (a few months ago I quit morning caffiene, went to 100% decaf). Obviously, too much caffiene can be horrible, can mess up sleep patterns and screw with your heart. In moderation, say 50-100mg of caffiene anhydrous before a workout, if that's your only caffiene in the day, can amp up your energy for a workout.
Thanks. I try to drink a 17-24oz diet cola a couple hours before working out. There's 45mg/12oz, so that should do it.
5/2/2013
1991 cals - 65F/195C/182P
Incline Bench Press
warmups
90 x 5
140 x 2
160 x 1
180 x 1
210 x 1
230 x 1
240 x 1
207.5 x 3,3,3,2,2,1
Chins
29lb assist x 7,5,4
Seated Machine Rows
warmups
130 x 5
150 x 2
170 x 1
190 x 1
210 x 3,3,3,3,3
3rd session with IBP @ 207.5 and didn't get 5 sets of 3. I'll try again Thurs. Rows at 210 are my max, so Alex should be happy these two are more balanced now. Slight form break on them so will repeat.
1991 cals - 65F/195C/182P
Incline Bench Press
warmups
90 x 5
140 x 2
160 x 1
180 x 1
210 x 1
230 x 1
240 x 1
207.5 x 3,3,3,2,2,1
Chins
29lb assist x 7,5,4
Seated Machine Rows
warmups
130 x 5
150 x 2
170 x 1
190 x 1
210 x 3,3,3,3,3
3rd session with IBP @ 207.5 and didn't get 5 sets of 3. I'll try again Thurs. Rows at 210 are my max, so Alex should be happy these two are more balanced now. Slight form break on them so will repeat.