johnsmith789
New Member
I am running 5K this week. I am following the training log given by the running club. The above is almost same with my training log. I really enjoying a training period in gym and running field.
Weights, cardio and stuff log
- Thread starter Jester
- Start date
After some PMs back and forth w/Totentanz, will hopefully be able to implement this as my routine;
A
Rack Pulls, max stim
BB/Row, maybe max stim
Shoulder Press, neutral
Lat raises
External rotations, cable
B
Deadlift
One-arm BB Row
Landmine press (equipment pending)
Lat Raises
External rotations
Upper body will be going AAB, for deadlift workout out of 3. Interspersed will be the Lower body days;
C
Leg Press, max stim potentially
Leg curls
Leg extensions
So really, looking like;
M - A
Tu - C
W - A
Th - 0
F - B
Sa - C
Su - A
etc, only I do upper every other day (essentially 4 days one week, 3 days the next).
Once the shoulder issues are resolved, I imagine in about 4 weeks time, I will aim to re-introduce Incline Press.
A
Rack Pulls, max stim
BB/Row, maybe max stim
Shoulder Press, neutral
Lat raises
External rotations, cable
B
Deadlift
One-arm BB Row
Landmine press (equipment pending)
Lat Raises
External rotations
Upper body will be going AAB, for deadlift workout out of 3. Interspersed will be the Lower body days;
C
Leg Press, max stim potentially
Leg curls
Leg extensions
So really, looking like;
M - A
Tu - C
W - A
Th - 0
F - B
Sa - C
Su - A
etc, only I do upper every other day (essentially 4 days one week, 3 days the next).
Once the shoulder issues are resolved, I imagine in about 4 weeks time, I will aim to re-introduce Incline Press.
Not feeling pull ups/downs atm. I'm a bit like that, I go through habits in some of my exercise selections 
. Lats are certifiably getting beaten atm anyway 
If I can fix my timetable to be a bit more regular, I'll probably add a set of lat work somewhere.
My pecs don't need the work right now, would rather bring my delts up exclusively. They're pretty solid, but pecs tend to distort visually and make them look a bit smaller. I tend to do push ups just before bed on upper days. Nothing weighted, just cos I like them. Should be enough tension there to keep them respectable for the moment.
. Lats are certifiably getting beaten atm anyway If I can fix my timetable to be a bit more regular, I'll probably add a set of lat work somewhere.My pecs don't need the work right now, would rather bring my delts up exclusively. They're pretty solid, but pecs tend to distort visually and make them look a bit smaller. I tend to do push ups just before bed on upper days. Nothing weighted, just cos I like them. Should be enough tension there to keep them respectable for the moment.
17 clustered leg press; 3 - 240, 4,4 - 260, 3,3 - 280
15 max stim seated leg curls; 15 - 75. Going to swap back to the lying-face-down machine, this one is too painful when the weights get heavy, due to the cushion pressing against the knee too firmly. Tried adjusting it a lot. No big deal to swap though.
15 max stim seated leg curls; 15 - 75. Going to swap back to the lying-face-down machine, this one is too painful when the weights get heavy, due to the cushion pressing against the knee too firmly. Tried adjusting it a lot. No big deal to swap though.
12 max stim rack pulls; 5 - 190kg, 5 - 195kg, 2 - 205kg. tried for a 210 and was soooo close.
9 clustered one-arm BB rows; 5,4 - 85kg. Going up to 87.5 or 90 next time, Rack Pulls work on the traps is certainly helping here.
11 clustered shoulder press machine, neutral grip; 3 - 50 (warm ups), 4,3,4 - 65.
2x10 cable external rotations - 10kg.
9 clustered one-arm BB rows; 5,4 - 85kg. Going up to 87.5 or 90 next time, Rack Pulls work on the traps is certainly helping here.
11 clustered shoulder press machine, neutral grip; 3 - 50 (warm ups), 4,3,4 - 65.
2x10 cable external rotations - 10kg.
10 clustered deads; 3 - 70kg, 3 - 120kg, 2 - 160kg (warmups), 5 - 180kg, 4 - 185kg, 1 - 190kg. No questions about the bar this time. Damn pleased. That 190kg 1RM PR took about 8-10 seconds to get up I think. As long as the leg work continues to do well, I'm confident I'll hit that 200kg soon enough.
13 clustered BB Rows; 5 - 130kg, 4 - 135kg, 4 - 140kg.
10 clustered shoulder press machine, neutral grip; 5,5 - 65.
13 clustered BB Rows; 5 - 130kg, 4 - 135kg, 4 - 140kg.
10 clustered shoulder press machine, neutral grip; 5,5 - 65.
14 clustered leg press; 3 - 120kg, 3 - 160kg, 3 - 200kg, 3 - 240kg (warm ups), 5 - 280kg, 3,3,3 - 300kg ... 200kg deads here we come ...
9 clustered lying leg curls; 5 - 65kg, 4 - 70kg, 5 - 75kg. By pure chance the perfect calibration was set up, which I have not, until now, been able to determine. Logged it and enjoyed the groove.
9 clustered lying leg curls; 5 - 65kg, 4 - 70kg, 5 - 75kg. By pure chance the perfect calibration was set up, which I have not, until now, been able to determine. Logged it and enjoyed the groove.
Had a monster day today.
12 max stim rack pulls, no shoes; 3 - 60kg, 3 - 100kg, 3 - 140kg (warm ups), 3 - 190kg, 3 - 195kg, 3 - 205kg, 2 - 210kg, 1 - 215kg. Max stim works sooooooo well for these. New PR obv. Shoeless felt fine. I think I notice the difference a little, and certainly the pulls themselves were higher than anything I'd previously done. M-time starts about 10s and ends up being 2-3min per Totez instructions/advice/experiences.
9 clustered flat bench; 3 - 60kg (warm ups), 3,3,3 - 100kg. No pain! Woot. Incline was too crowded to get going.
11 clustered BB Rows; 3,4,4 - 140kg.
5 clustered shoulder press machine, neutral grip; 5 - 67.5. 67.5 is the highest setting on this machine. I'll get some more use out of it, but in ~ a month (probably sooner, TBH ??) I can see it being useless for load progression.
12 max stim rack pulls, no shoes; 3 - 60kg, 3 - 100kg, 3 - 140kg (warm ups), 3 - 190kg, 3 - 195kg, 3 - 205kg, 2 - 210kg, 1 - 215kg. Max stim works sooooooo well for these. New PR obv. Shoeless felt fine. I think I notice the difference a little, and certainly the pulls themselves were higher than anything I'd previously done. M-time starts about 10s and ends up being 2-3min per Totez instructions/advice/experiences.
9 clustered flat bench; 3 - 60kg (warm ups), 3,3,3 - 100kg. No pain! Woot. Incline was too crowded to get going.
11 clustered BB Rows; 3,4,4 - 140kg.
5 clustered shoulder press machine, neutral grip; 5 - 67.5. 67.5 is the highest setting on this machine. I'll get some more use out of it, but in ~ a month (probably sooner, TBH ??) I can see it being useless for load progression.
15 max stim rack pulls, shoeless; 3 - 60kg, 3 - 100kg, 3 - 140kg (warmups), 3 - 190kg, 3 - 200kg, 3 - 210kg, 6 - 220kg. Who f**kin' knew?!
9 clustered flat bench; 3 - 60kg (warm ups), 3,3,3 - 105kg. Still a bit tender from last time.
8 clustered one-arm seated rows; 4,4 - 75kg. Used that 'no give' machine again. Feels as difficult as a 85kg one-arm BB.
9 clustered flat bench; 3 - 60kg (warm ups), 3,3,3 - 105kg. Still a bit tender from last time.
8 clustered one-arm seated rows; 4,4 - 75kg. Used that 'no give' machine again. Feels as difficult as a 85kg one-arm BB.
HST_Rihad
Active Member
Is it between sets and/ or reps? How long do you rest between weight increases above? How long did you rest between the two reps at 210 kg? And how high is the barbell with respect to your knees? I'm thinking of hitting 150 kg first time this cycle. Thanks.
Have you read about Max Stim ... ?
Each of the reps is a single, essentially, with the rest time between them starting at about 5-8s or so, and then during my last workout the time between 220kg reps was more like 2min at the end.
The barball is below my knees. It's about the base of the patella.
They're very good, and definitely nothing like a partial deadlift. You will have next to no drive, meaning no momentum, through your legs. It's all erectors and trapezius, with grip, bi's and lats playing minor roles, although your lats will certainly feel that they're more involved with that.
Each of the reps is a single, essentially, with the rest time between them starting at about 5-8s or so, and then during my last workout the time between 220kg reps was more like 2min at the end.
The barball is below my knees. It's about the base of the patella.
They're very good, and definitely nothing like a partial deadlift. You will have next to no drive, meaning no momentum, through your legs. It's all erectors and trapezius, with grip, bi's and lats playing minor roles, although your lats will certainly feel that they're more involved with that.