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TunnelRat
04-29-2008, 10:45 AM
Monday, April 28

"A" routine:

Deadlifts 10x45, 2x5x95, 5x135, 5x190, 5x240, 15x190 (MS)
Squats 10x45, 5x95, 20x140 (MS)
Chins 20 (w/30 lb assist) (MS)
Dips * 20 (w/40 lb assist) (MS)
Tricep Pushdown 90
Dumbbell Preacher Curls 15 (yup 15, my weak shoulder makes it difficult to keep the dumbbell steady.)

[I'm starting a new cycle and plan to go slow on my shoulders. The isos will drop out as the weights start getting heavier.]

My "B" routine will look like this:

Deadlifts
Squats
Bench Press
Lying Dumbbell Row
Seated Calf Raise
Standing Calf Raise
Shrugs (I intend to use the same weight for my shrugs as I do for my deads. So these will eventually become Power Shrugs).

Lol
04-29-2008, 11:18 AM
TR, may I be the first to wish you well for this cycle and all the best with that shoulder.

colby2152
04-29-2008, 11:42 AM
<div>
(Lol @ Apr. 29 2008,11:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">TR, may I be the first to wish you well for this cycle and all the best with that shoulder.</div>
This makes me the 2nd... Max-Stim eh&#33; Tired of straight SST?

_tim
04-29-2008, 12:50 PM
Kill it, TR&#33; Good luck&#33;

BAX67
04-30-2008, 12:27 AM
Good to see you back in the game TR. Happy lifting&#33;&#33;

soflsun
04-30-2008, 01:36 AM
Looks like a good program...good luck with it * http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

TunnelRat
05-01-2008, 09:59 AM
Wednesday, April 30

Squats 10x45, 5x65, 5x95, 5x135, 20x150 (ms)
Deads 5x135, 5x185, 5x240, 20x205 (ms)
Bench 10x45, 10x50, 20x55 (ms)
Lying Dumbbell Row 20x50 (ms)

Seated (single-leg) Calf Raise 20x45 (ms)
Standing Calf Raise 20x140 (ms)
Power Shrugs 20x205 (ms)

The isos, both today and on Monday, tended to push me to over an hour in the gym. I really feel my spindly arms and legs need the extra attention, but isos take a lot of time. I&#39;m concerned there&#39;s a special place in hell for bodybuilders whose workouts last more than 45 - 60 minutes...

Thank you all for your encouragement&#33; *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

Colby: &quot;Max-Stim eh&#33; *Tired of straight SST?&quot;

Indeed, I did the Ed Coan program last time mainly because I wasn&#39;t allowed to do any presses. Besides, I was trying to get down to single digit bodyfat. Now I can settle down for some good old-fashioned Max-Stim hypertrophy. I&#39;ve brought my calories up from 1400/day to 2000/day.

_tim
05-01-2008, 10:19 AM
<div>
(TunnelRat @ May 01 2008,9:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I&#39;m concerned there&#39;s a special place in hell for bodybuilders whose workouts last more than 45 - 60 minutes...</div>
My Buckeye Brother, this is likely true, but also in this place are all those beautiful women who take more than 45 - 60 minutes to put on lipstick...

So - is it really so bad? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

Great start to the new cycle, despite securing yourself in said place in hell.

TunnelRat
05-03-2008, 01:13 PM
Friday, May 2

Squats 10x45, 5x95, 5x135, 20x150 (MS)
Deadlifts 5x135, 5x185, 5x205, 5x240, 20x205 (MS)
Chins 20 (w/20 lb assist) (MS)
Dumbbell Prone Incline Curl (http://www.exrx.net/WeightExercises/Brachialis/DBProneInclineCurl.html) 20x17.5 (brachialis curl)
Dumbbell Preacher Curls 20x17.5 (MS)
Dips * 20 (w/40 lb assist) (MS)
Tricep Pushdown 20x90 (MS)

I think I&#39;m going to switch to four workouts each week: Monday A, Tuesday B, Thursday A, Friday B. I&#39;ve never done more than three days a week before (though I did two-a-days for a while).

My problem is trying to remember which percentages to use on any given day. Dan&#39;s Max-Stim is set up to w/o four times weekly, using an A/B split. If I try to workout three times a week, I keep losing track of where I&#39;m supposed to be... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/tounge.gif

I suppose I&#39;ll modify my exercises accordingly, doing squats on one day and deads the next, and so forth.

TunnelRat
05-06-2008, 09:18 AM
Monday, May 5

&quot;A&quot; Routine:

Squats 10x45, 5x65, 2x5x95, 5x135, 20x150 (ms)
Seated (single-leg) Calf Raise 20x45 (ms)
Standing Calf Raise 20x150 (ms)
Power Shrugs 20x210 (ms)


I still don&#39;t have the weight progression right, but I&#39;m having trouble accessing the Max-Stim site to determine when to increase from 80% to 85%, etc. I think I&#39;ve done pretty much the same weights for the last three workouts.

I like the combination of seated calf raise, then standing calf raise, then power shrug. The seated calf raise exhausts (hooo boy&#33;) my soleus. Then the standing calf raise works over my gastrocnemius. Then the power shrugs really start to get interesting...

I&#39;m trying to go to four workouts per week: Monday-Tuesday; Thursday-Friday. That&#39;s a new schedule for me. So this was the first workout in a long time that I didn&#39;t do any deadlifts. I&#39;ll pick them up today.

Meanwhile without the deads, I was able to finish in less than an hour. I had time to play with both the ab machine and the pec-dec.

imported_fearfactory
05-06-2008, 09:46 AM
about how much time are you using for m time? 150 is a pretty high percentage relative to your bodyweight, is it not? very nice lifting TR.

TunnelRat
05-07-2008, 09:38 AM
<div>
(fearfactory @ May 06 2008,9:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">about how much time are you using for m time? *150 is a pretty high percentage relative to your bodyweight, is it not? *very nice lifting TR.</div>
I usually start with a 3-second M-time for the first several lifts, then increase it by about one second per rep.

150 makes for a light squat, but a fairly challenging calf raise (especially following seated, single-leg, calf raises...&#33;).

TunnelRat
05-07-2008, 09:49 AM
Tuesday, May 6

&quot;B&quot; Routine

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x215, 5x240, 20x215 (MS)
Chins 20 (w/20 lb pussy assist) (MS)
Dips * 20 (w/30 lb pussy assist) (MS)
Bench 10x45, 10x55, 20x65 (MS) [Yeah, yeah, yeah, I&#39;m working on it...]
Tricep Pushdown 20x90 (MS)
Lying Dumbbell Row 20x60 (MS)
Dumbbell Prone Incline Curl 20x20 (brachialis curl)
Dumbbell Preacher Curls 20x20 (MS)

On Dan&#39;s site it is suggested that isos be done following a corresponding compound (if you&#39;re gonna do isos at all...). So I did my pussy pressdowns after my wussy little bench, and my curls right after my rows.

I&#39;m still pretty ginger about benches and dips, trying to work my shoulder lightly and slowly. But the deads are starting to be fun. Next week they go to 95% (230lbs) and 100% (240lbs) of my 10RM. I&#39;m not even gonna think about doing 105% and 110% in the fourth week... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wow.gif

imported_fearfactory
05-07-2008, 01:44 PM
<div>
(TunnelRat @ May 07 2008,8:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">w/20 lb pussy assist
w/30 lb pussy assist
So I did my pussy pressdowns after my wussy little bench</div>
you never fail to crack me up TR&#33; way to keep after it

Totentanz
05-07-2008, 02:37 PM
Hm... it&#39;s going to be interesting to see how this cycle peaks later on with the increased calorie intake. Is 2000 around maintenance for you or is it still under?

TunnelRat
05-08-2008, 09:37 AM
<div>
(Totentanz @ May 07 2008,2:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">it&#39;s going to be interesting to see how this cycle peaks later on with the increased calorie intake. *Is 2000 around maintenance for you or is it still under?</div>
Actually, I think it&#39;s going to be interesting when I start doing 20 max-stim reps at 110% of my various rep maxes... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/tounge.gif

It turns out that I&#39;m hitting about 2100+ calories/day. I think (hope&#33;) that should give me a few hundred calories over maintenance.

Frankly, I&#39;m never sure what maintenance is for me. It seems as though I get a different answer everytime I run through the equations.

colby2152
05-08-2008, 09:55 AM
<div>
(TunnelRat @ May 08 2008,9:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Totentanz @ May 07 2008,2:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">it&#39;s going to be interesting to see how this cycle peaks later on with the increased calorie intake. Is 2000 around maintenance for you or is it still under?</div>
Actually, I think it&#39;s going to be interesting when I start doing 20 max-stim reps at 110% of my various rep maxes... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/tounge.gif

It turns out that I&#39;m hitting about 2100+ calories/day. I think (hope&#33;) that should give me a few hundred calories over maintenance.

Frankly, I&#39;m never sure what maintenance is for me. It seems as though I get a different answer everytime I run through the equations.</div>
TR, if you record calories, my Excel sheet will be able to develop your BMR (100 calories error at most) after a month.

TunnelRat
05-08-2008, 10:31 AM
<div>
(colby2152 @ May 08 2008,9:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">TR, if you record calories, my Excel sheet will be able to develop your BMR (100 calories error at most) after a month.</div>
I regularly record calories, protein, and carbs, though I&#39;ve been a bit loose over the past coupla weeks. Since I don&#39;t have a computer at home anymore, it hasn&#39;t been easy to track everything.

Where will I find your Excel sheet?

imported_fearfactory
05-09-2008, 10:25 PM
hey TR,
here&#39;s an article on foam rollers. *http://www.t-nation.com/readTopic.do?id=475832
I&#39;m actually using a piece of PVC pipe, sometimes I put a towel on it. *also, I duct taped a coupe tennis balls together and it works well for my back.

TunnelRat
05-10-2008, 09:25 AM
<div>
(fearfactory @ May 09 2008,10:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">hey TR,
here&#39;s an article on foam rollers. *T-Nation.com (http://www.t-nation.com/readTopic.do?id=475832)
I&#39;m actually using a piece of PVC pipe, sometimes I put a towel on it. *also, I duct taped a coupe tennis balls together and it works well for my back.</div>
Thank you. Strange stuff, how that works...

TunnelRat
05-10-2008, 09:44 AM
Thursday, May 8

&quot;A&quot; Routine:

Squats 10x45, 5x65, 5x95, 5x135, 20x160 (ms)
RDLs 2x5x135 (trying to loosen up my hams a bit)
Seated (single-leg) Calf Raise 20x50 (ms)
Standing Calf Raise 20x160 (ms)
Power Shrugs 20x225 (ms)
(plus ab machine and pec-dec)
Rack Pulls 1x315 lbs, 1x365 lbs, 0x375 lbs, 1x375 lbs

I&#39;ve been doing my standing calf raises and power shrugs in the Shirley Machine. It helps to keep me from falling over (and the bar doesn&#39;t hit me in the balls on the P-shrugs...). I don&#39;t know how much the bar weighs on that machine, so I am only recording the weight of the plates.

Since I didn&#39;t do any deads, I didn&#39;t quite have that &quot;beaten with a rubber mallet&quot; feeling when my workout was over. So I tried a coupla rack pulls for fun. I lost my grip on the first try at 375, but I got it the second time around. That pretty much did me in...

Friday, May 9

&quot;B&quot; Routine

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x225, 5x240, 20x225 (MS)
RDLs 2x5x135 (hams still tight)
Chins 20 (w/20 lb p.a.) (MS)
Dips * 20 (w/30 lb p.a.) (MS)
Incline Bench 10x45, 2x5x55, 10x65 (MS)
Flat Bench 20x70 (MS)
Tricep Pushdown 20x100 (MS)
Lying Dumbbell Row 20x60 (MS)
Dumbbell Prone Incline Curl 20x22.5 (brachialis curl)
Dumbbell Preacher Curls 20x22.5 (MS)

Both the flat benches were occupied while I was warming up, so I used the incline bench for a bit. Inclines seem a little harder than the flat bench.

I&#39;m doing a lot of exercises, but since I&#39;m not doing squats and deads on the same day, I still have a lot of &quot;go&quot; left after my workouts. I suspect that will stop when the weights start getting heavier.

Lol
05-10-2008, 11:09 AM
TR, I&#39;m not quite sure what your A and B routines are or what your frequency plan is as they seem to vary every time I check in here? Are you now doing a 4 x weekly set-up?

If you are going to be doing 4 sessions a week I reckon alternating deads and RDLs would be a smart move once your loads are a bit nearer to your 5RMs. That way you deadlift and RDL once a week which should enable you to keep progressing them both for longer without burning out. I think this will be particularly helpful if you are intending to back squat twice a week too.

I really want to see you get a 330 dead (or maybe a 340?) by the end of this cycle. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

TunnelRat
05-12-2008, 09:56 AM
<div>
(Lol @ May 10 2008,11:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">TR, I&#39;m not quite sure what your A and B routines are or what your frequency plan is as they seem to vary every time I check in here? Are you now doing a 4 x weekly set-up?

If you are going to be doing 4 sessions a week I reckon alternating deads and RDLs would be a smart move once your loads are a bit nearer to your 5RMs. That way you deadlift and RDL once a week which should enable you to keep progressing them both for longer without burning out. I think this will be particularly helpful if you are intending to back squat twice a week too.

I really want to see you get a 330 dead (or maybe a 340?) by the end of this cycle. *</div>
Yes, I&#39;ve been dancing around a bit, trying to figure out how to apply Dan&#39;s Max-Stim program. It doesn&#39;t help that I have to keep running to the library to access the internet... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

I am switching from 3xwk to 4xwk with an A and B routine. Squats will be 2xwk in my A routine. Deads will be 2xwk in my B routine, until things start getting heavy enough to limit deads to once a week.

I&#39;ve only been doing RDLs occasionally, for the hamstring stretch. However, I may well take your advice and substitute them for one of my regular deadlift sessions when I start working on the 6RM phase.

A 340 lb deadlift would be nice... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

TunnelRat
05-13-2008, 10:32 AM
Monday, May 12

&quot;A&quot; Routine:

Squats 10x45, 5x65, 5x85, 5x105, 5x135, 20x165 (ms)
Seated (single-leg) Calf Raise 20x55 (ms)
Standing Calf Raise 20x170 (ms)
Power Shrugs 20x230 (ms)
Tricep Pushdowns 20x100 (ms)
(plus ab machine and pec-dec)

My &quot;B&quot; routine tends to run long and my &quot;A&quot; routine is often a bit short, so I moved my pushdowns from &quot;B&quot; to &quot;A&quot;. I doubt that I do enough triceps work for it to be an issue with pushdowns one day then dips and bench the next. I&#39;ll probably drop the arm isos out after a bit, but for now I&#39;d like to bring my arms up to speed.

I&#39;ve gained five pounds in about three weeks. My diet has been a little sloppy (I&#39;ve been invited out to dinner a lot...), so I was afraid I was putting on fat. I got out the calipers and determined that -- even if I add a millimeter to every skinfold measure&#33; -- I&#39;m still right at or below 10% bodyfat. So apparently I may have gained some muscle mass. It&#39;s amazing what effect eating has on growth...&#33;

TunnelRat
05-14-2008, 09:21 AM
Tuesday, May 13

&quot;B&quot; Routine

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x230, 5x240, 20x230 (MS)
Chins 20 (w/10 lb p.a.) (MS)
Dips 20 (w/20 lb p.a.) (MS)
Bench 20x70 (MS)
Lying Dumbbell Row 20x65 (MS)
Dumbbell Prone Incline Curl 20x25 (brachialis curl)
Dumbbell Preacher Curls 20x25 (MS)

colby2152
05-14-2008, 09:24 AM
Nice MS Deads.... that&#39;s something I should try this year.

TunnelRat
05-16-2008, 10:14 AM
<div>
(colby2152 @ May 14 2008,9:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Nice MS Deads.... that&#39;s something I should try this year.</div>
Yup, gonna try 240 lbs today&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

TunnelRat
05-16-2008, 10:17 AM
Thursday, May 15

&quot;A&quot; Routine:

Squats 10x45, 5x95, 5x135, 20x175 (ms)
Seated (single-leg) Calf Raise 20x60 (ms)
Standing Calf Raise 20x180 (ms)
Power Shrugs 20x240 (ms)
Tricep Pushdowns 20x110 (ms)
(plus ab machine and pec-dec)

I&#39;m really starting to feel those P-shrugs -- my shoulders ached all last night. I got out my Versa-Grips to help hang on to the bar.

Lol
05-16-2008, 03:57 PM
TR, how long do you find it takes you to do 20 M-S squats with your top load? I don&#39;t think I could be bothered with all the racking and unracking. Deads, M-S style, are &#39;easy&#39; to perform by comparison.

TunnelRat
05-17-2008, 10:12 AM
<div>
(Lol @ May 16 2008,3:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">TR, how long do you find it takes you to do 20 M-S squats with your top load? I don&#39;t think I could be bothered with all the racking and unracking. Deads, M-S style, are &#39;easy&#39; to perform by comparison.</div>
I&#39;ve not noted my total time for squats. However, with warmups, M-time, and all the re-racking, I suspect it runs near 15 - 20 minutes. I just sort of figure my re-racking time as part of my M-time.

Deads are a natural for M-time lifting. I frankly suspect most lifters subconsciously use an M-time (however brief) between deadlifts. Unless, of course, they are using a metronome... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

TunnelRat
05-17-2008, 10:28 AM
Friday, May 16

&quot;B&quot; Routine

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x225, 20x240(MS)
Chins 20 (body weight) (MS)
Dips * 20 (w/10 lb p.a.) (MS)
Bench 5x50, 5x60, 20x75 (MS)
Lying Dumbbell Row 20x70 (MS)
Dumbbell Preacher Curls 20x25 (MS)
No Dumbbell Prone Incline Curl (brachialis curl) (outa time)

My Max-Stim schedule called for 100% lifts of my 10RM today. So I finally got to do some &quot;Big Boy&quot; chins. I still used a 10 lb assist on my dips. It wasn&#39;t much, but it surely made a difference.

I ran out of both time and energy when it came to the Brachialis Curls. It was late and I was tired. I did one or two and then hung it up. Perhaps it made a difference that I did my preacher curls first...? *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

When I went into the gym today, I had a little stiffness approximately in the area of my left rhomboid. So I did some dynamic stretches and it seemed to go away. I had no problems at all with it during my workout -- it didn&#39;t &quot;pop&quot; or &quot;pull&quot; or anything like that. However, after I got home my upper back tightened up rather painfully.

I took some Soma, a muscle relaxer, and some good pain pills (some hydrocodone and a bit of oxycontin). I slept okay, but my back is still sore this morning. I hope I haven&#39;t injured myself. Next week my lifts go to 105% and 110% of my 10RM; I wouldn&#39;t want to miss that.

nipponbiki
05-18-2008, 02:20 AM
We don&#39;t want to miss it either Tunnel&#33;

TunnelRat
05-21-2008, 12:54 AM
Tuesday, May 20

A/B routine...? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/tounge.gif

Squats 10x45, 5x95, 5x135, 3x155, 20x185 (ms)
Chins 20 x body weight + 5 (MS)
Dips 20 x body weight (MS)
Bench 5x45, 5x65, 20x80 (MS)
Lying Dumbbell Row 20x70 (MS)
Dumbbell Preacher Curls 20x25 (MS)
Dumbbell Prone Incline Curl (brachialis curl) 20x25 (MS)

I skipped my workout yesterday. My upper back was/is still sore.

I planned to do my &quot;A&quot; routine today, but the gym was packed and I wasn&#39;t able to use the equipment I wanted without a long wait. So I modified my workout (HST lets us tweak anything...). I did my squats from my &quot;A&quot; routine along with the supplementary exercises from my &quot;B&quot; routine. I doubt that&#39;ll make much difference in the universal cosmic plan. I had already decided not to do any Power Shrugs until my upper back begins to feel better.

Interestingly, I found that I was able to complete all the exercises within an hour. Maybe it&#39;ll work better this way after all. I plan to go in tomorrow to do my deads and the supplementary exercises from plan &quot;A&quot;.

I&#39;m not quite sure how to handle the 4-day exercise plan now that I&#39;ve missed Monday. I could do Tues-Wed, then Fri-Sat, except that Saturday is a busy day for me. Or I could try to do Tues-Wed, then my squats on Friday and my deads the following Monday. Then I would skip Tues and begin Phase Two of Max-Stim on Thurs.

Alternatively, I could just do four days in a row. With any luck it won&#39;t kill me. However, this is the last week of my first phase of Max-Stim. The schedule calls for 105% and 110% of my 10RM. The deads are getting a little heavy for 20 reps, even using a generous M-time...

On a positive note, I did my first Big Boy dips today. I didn&#39;t use any pussy assist at all. Maybe there&#39;s hope after all...

[Lol: I timed my Max-Stim squats today and determined that my work set of 20 M-timed reps at 105% of my 10RM took 8 minutes to do.]

quadancer
05-21-2008, 06:52 AM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">On a positive note, I did my first Big Boy dips today. I didn&#39;t use any pussy assist at all. Maybe there&#39;s hope after all...</div>
You&#39;ll have that buck and a quarter hanging off your belt in no time man&#33; You&#39;ll be using BWx15 for warmups&#33;

TunnelRat
05-21-2008, 04:38 PM
Wednesday, May 21

A/B routine... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

Deadlifts 10x45, 10x95, 5x135, 5x185, 3x225, 20x255(MS)
Seated (single-leg) Calf Raise 20x65 (ms)
Standing Calf Raise 20x200 (ms)
No Power Shrugs (until my upper back feels better)
(plus ab machine and pec-dec)

Deads are starting to take a little work. My M-time was pushing 20 seconds for the last several reps.

Lol
05-21-2008, 05:53 PM
Hey TR, interesting about the time for 20 MS squats. That&#39;s not bad at all. I guess that means around 20 seconds or so between reps on average?

Don&#39;t forget that training when sore is fine as long as it&#39;s just DOMS. It can help ease the soreness and is all part of keeping a chronic anabolic environment in the muscle. Still, you may have felt that your CNS also needed some extra recovery time, particularly if you are trying for 20 rep deads. *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

TunnelRat
05-21-2008, 06:33 PM
<div>
(Lol @ May 21 2008,5:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I guess that means around 20 seconds or so between reps on average?</div>
Yes, on average it works out to about 20 seconds plus a bit. I figure my M-time by allowing one second per rep count. So by rep number 12 I have an M-time of 12 seconds, on rep 13 my rep time is 13 seconds, and so forth. I don&#39;t count my re-racking time at all -- it&#39;s just added to my M-time. That is probably why the average time is so high.
<div>
(Lol @ May 21 2008,5:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Don&#39;t forget that training when sore is fine as long as it&#39;s just DOMS. It can help ease the soreness and is all part of keeping a chronic anabolic environment in the muscle. Still, you may have felt that your CNS also needed some extra recovery time, particularly if you are trying for 20 rep deads. </div>
No doubt my CNS is still thanking me for the brief break, but this doesn&#39;t feel like DOMS. I seem to have hurt something in my upper back last Thursday. Today makes a full week and it&#39;s not much better. I miss my P-shrugs, but I keep hoping this will heal up if I back off a bit. Unfortunately, this has come right at the 110% portion of my Max-Stim schedule. Dan is a hard master... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/ghostface.gif

soflsun
05-22-2008, 03:07 AM
I feel like 20 reps of Deads with such a short M-time would even be tougher than 4x5&#33; *The first rep always seems the toughest...and the last. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif The only thing I can say is it probably helps with grip failure, and great for grip strength work&#33;

TunnelRat
05-23-2008, 07:31 PM
Friday, May 23

A/B routine...? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/tounge.gif

Squats 10x45, 5x95, 5x135, 3x185, 20x200 (ms)
Chins 20 x body weight + 10 (MS)
Dips 20 x body weight + 10 (MS)
Bench 5x45, 5x65, 20x80 (MS)
Lying Dumbbell Row 20x75 (MS)
Farmer&#39;s Walk with 75 lb. dumbells (50 meters)

This finishes the Squat part (A of my twisted A/B routine) of Phase 1 of my Max-Stim schedule. It calls for my 10RM + 110%. I plan to finish the Deadlift portion (B of that sad A/B routine) tomorrow. Next week I&#39;ll begin Phase 2, which is based on my 8RMs. There will be some zig zag during the first week, for which I shall be very grateful.

I really only needed to do 195 lbs for my squats, but 200 lbs seemed much more psychologically satisfying.

I tried to bring my dips in line with my chins, using BW+10. That was a mistake. BW+10 is easy with chins, but very difficult for dips. My M-time on my chins rarely got over 10 seconds, but my M-time on my dips regularly was near 20 seconds.

I couldn&#39;t find the 75 lb dumbbells in the gym today. Apparently the fancy new dumbbells had gotten broken (how do you break dumbbells...?). Anyhow, the fitness chick was gracious enough to let me fetch the old dumbbells out of storage. That was a mighty long walk back with the two 75 lb dumbbells in hand...&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

No bi/tri isos today. I was out of time and out of juice. Maybe tomorrow after my deads...

BAX67
05-23-2008, 08:50 PM
Gotta love the farmers walk. Your MS routine looks really intense. How does it compare to your Ed Coan routine?

TunnelRat
05-25-2008, 06:26 PM
<div>
(BAX67 @ May 23 2008,8:50)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Your MS routine looks really intense. How does it compare to your Ed Coan routine?</div>
Ed Coan is a pussycat compared to Dan... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/ghostface.gif

I am sicker than a dog this weekend (better make that two dogs). I&#39;ve got the plague or something (my wife says it&#39;s only a cold, but I know better&#33;).

I didn&#39;t go in on Saturday to do my Deads. I just stayed at home in bed on my back with all four feet in the air and my tongue hanging out. I don&#39;t feel much better today. The buzzards are starting to circle...

I won&#39;t be able to go in tomorrow either, as the gym is going to be closed. I&#39;ll try again on Tuesday.

johnnielow
05-25-2008, 11:04 PM
Hope you feel better, I hear that the plague is going around.

soflsun
05-26-2008, 03:12 PM
Don&#39;t rush it. I got sick for a week after 3 months of SD...it sucked but it it what it is. I think the intense workout after the long layoff really weakened my immune system. Anyway, get better soon&#33;

TunnelRat
05-31-2008, 12:41 PM
Looks like this surprise, unplanned, forced SD is gonna extend for at least another several days. I&#39;ll have been out of the gym for more than 14 days by the time I&#39;m back on my feet again.

Query: I still owe the Max-Stim program the final workout of Phase I. It calls for 110% of my 10RM. That translates into a deadlift of 265 lbs x20 (ms).

Whaddaya think?

1) Should I go in and try for 265x20 (heck, I should be rested enough)? or
2) Should I go back and start Phase I all over again? or
3) Should I just skip the 265x20 and start Phase II of the program, gradually working my way back up?

Slapshotz
06-01-2008, 08:37 PM
...I like number one, personally. I think you&#39;ll be plenty rested, and if ya think that it&#39;s really going to set you back, make that the only exercise in your workout, and call it a day.

BAX67
06-01-2008, 11:13 PM
Number 1. You&#39;ll know where you stand when you walk out of the gym.

quadancer
06-02-2008, 04:44 AM
Man up&#33; Squats and Milk&#33; Shaddap and lift&#33;...yeah, numba one.

Lol
06-02-2008, 10:43 AM
Well, I&#39;m going to respectfully disagree with the others (other than Soflsun) TR. *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif *It is quite common for viral infections to take a lot longer than two weeks to be completely sorted even if you feel a whole lot better. Considering I just did a similar thing and went for a new 15RM (ie. relatively lighter than what you are thinking of doing) after having time off with a bug and then felt dreadful for another week I think you would be wise to take it a little more steadily for your first few sessions. I would drop the load back a bit and then work back up again. Maybe just repeat the last week you did and see how you feel. If all is well then you&#39;ll be back at your target 110%of 10RM in a week&#39;s time. What&#39;s the hurry anyway? Gotta PR to catch? *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

imported_electric
06-02-2008, 11:23 AM
<div>
(Lol @ Jun. 02 2008,11:43)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">What&#39;s the hurry anyway? Gotta PR to catch? *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif</div>
All on board, the PR is leaving the station&#33;

TunnelRat
06-10-2008, 10:50 AM
<div>
(electric @ Jun. 02 2008,11:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Lol @ Jun. 02 2008,11:43)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">What&#39;s the hurry anyway? Gotta PR to catch? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif</div>
All on board, the PR is leaving the station&#33;</div>
Well, I missed that train. Apparently there was enough wrong with my lungs and bronchial stuff, that it knocked me on my butt for an extended SD. *sigh*

I hope to be back in the gym next week.

Looks like I&#39;d better do Phase I over again, but this time I&#39;ll bump the weights up a bit.

Anyhow, I gained five pounds while retaining my body fat percentage. I think I&#39;ve added a bit to my arms, too, but I&#39;ve been to lazy to measure. Dan&#39;s Max-Stim beat me up good, but there seem to be some measurable results.

TunnelRat
06-17-2008, 01:19 AM
Monday, June 16

Deadlifts 10x45, 10x95, 5x135, 20x190
Chins 20 (w/30 lb p.a.)
Dips 20 (w/30 lb p.a.)
Tricep Pushdown 20x70
EZ-curl bar Preacher Curls 20x27

Pec-Dec 20x60
Ab Machine 20x80

I&#39;ve been out of the gym for just short of a month. Today was my first day back, so I started out with weenie weights.

Due to the light weights, I didn&#39;t really use M-time. I just sort of clustered the reps by fives or so and buzzed right though.

Dan&#39;s Max-Stim worked very well for me last month. I intend to give it another full college try. I may limit myself to three times per week rather than the four times per week that is recommended. There is just too much going on this summer.

It is good to be back&#33;

BAX67
06-17-2008, 08:14 AM
Good to see you back in the game TR&#33; Good luck with max stim.

Lol
06-17-2008, 09:20 AM
Good to see you kicking off with deads. Enjoy your DOMS&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

TunnelRat
06-17-2008, 09:52 AM
<div>
(Lol @ Jun. 17 2008,9:20)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good to see you kicking off with deads. Enjoy your DOMS&#33; </div>
If you can&#39;t do deads, why go to the gym...?

Actually my legs and back are fine today, it&#39;s high in the pecs that I hurt. I&#39;m not sure whether that is from the dips or the pec-dec, but I am having trouble even holding my coffee cup this morning... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

Totentanz
06-17-2008, 08:49 PM
Welcome back. About time... It just wasn&#39;t the same not being able to read constant updates in your log.

TunnelRat
06-26-2008, 06:41 PM
Thursday, June 36

Only my second time in the gym all month.

*sigh*

Deadlifts 10x45, 2x5x95, 2x5x135, 20x185
Chins 20 (w/30 lb p.a.)
Dips 20 (w/30 lb p.a.)
Tricep Pushdown 20x70
EZ-curl bar Preacher Curls 20x22

Pec-Dec 20x60
Ab Machine 20x80

I did the same (or less) as last week. I&#39;ve not been feeling tip top, and there are many requirements on my time this summer. But it was good to be back in the gym (and even these weeny weights kicked my butt&#33;).

Lol
06-26-2008, 07:06 PM
<div>
(TunnelRat @ Jun. 26 2008,11:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Only my second time in the gym all month.</div>
Second time is way better than no time&#33; Good workout TR.

TunnelRat
06-27-2008, 06:35 PM
Friday, June 27

Squats 10x45, 2x5x95, 4x5x135
Bench Press 10x45, 10x55
Lying Dumbbell Row 20x50 (ms)
Seated (single-leg) Calf Raise 20x45 (ms)
Standing Calf Raise 20x135
Power Shrugs 10x135, 10x185
EZ-bar curl 20x27
Tricep Pushdowns 20x70
(plus ab machine and pec-dec)

I dunno, I had plenty of time left after I finished my main exercises, so I did a bunch of isos afterwards. I kinda go nuts at the beginning of a cycle when the weights are low yet the total effort knocks me out, even using these weeny weights.

TunnelRat
06-30-2008, 02:38 PM
Monday, June 30

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x245 (ms), 20x195(ms)
Chins 4x5 (w/20 lb p.a.)
Dips 4x5 (w/20 lb p.a.)
Tricep Pushdown 4x10x80
EZ-curl bar Preacher Curls 2x20x27

Pec-Dec 4x5x70, 2x10x70, 2x5x70
Ab Machine 20x90

Chins were still easy with the 20 lb. pussy assist. Dips were okay, too, but I had to cluster the last set.

I seemed to have a lot of extra energy today. So I went back and did some extra sets of isos.

TunnelRat
07-01-2008, 06:03 PM
Friday, July 1

Squats 10x45, 10x65,10x95, 4x5x140
Bench Press 2x10x45, 10x50, 2x10x55
Lying Dumbbell Row 20x50 (ms)
Seated (single-leg) Calf Raise 20x50 (ms)
Standing Calf Raise 20x145
Power Shrugs 20x195 (ms)

EZ-bar curl 2x20x27
EZ-bar skull crushers 2x10x37
Tricep Pushdowns 2x20x80
Ab machine 20x90
Pec-dec 2x10x70

The trouble with starting a new cycle with the weenie weights is that I have lotsa time left over when my workout is done, so I go back and do a buncha extra isos.

For the most part I didn&#39;t feel the need to fool with M-time except for a very few exercises that lend themselves to it easily. The weights pick up in a hurry, so all this gingerbread stuff isn&#39;t gonna last. I recall from the last cycle that Dan&#39;s program can knock the stuffing out of me.

colby2152
07-02-2008, 08:50 AM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thursday, June 36</div>

Where in the world?

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">EZ-bar curl 2x20x27
EZ-bar skull crushers 2x10x37
Tricep Pushdowns 2x20x80
Ab machine 20x90
Pec-dec 2x10x70</div>

Cardiac kid&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">For the most part I didn&#39;t feel the need to fool with M-time except for a very few exercises that lend themselves to it easily. The weights pick up in a hurry, so all this gingerbread stuff isn&#39;t gonna last. I recall from the last cycle that Dan&#39;s program can knock the stuffing out of me. </div>

So you are doing a cycle of Max-Stim now?

TunnelRat
07-02-2008, 10:41 AM
<div>
(colby2152 @ Jul. 02 2008,8:50)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thursday, June 36</div>
Where in the world? </div>
Yeah, some days are better than others.... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wow.gif
<div>
(colby2152 @ Jul. 02 2008,8:50)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
EZ-bar curl 2x20x27
EZ-bar skull crushers 2x10x37
Tricep Pushdowns 2x20x80
Ab machine 20x90
Pec-dec 2x10x70

Cardiac kid&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif </div>
Extra energy. I call it my MS&amp;W workout

(Modified Simplify and Win -- I do the minimum S&amp;W exercises, then fill up the corners with mindless isos...)

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">For the most part I didn&#39;t feel the need to fool with M-time except for a very few exercises that lend themselves to it easily. The weights pick up in a hurry, so all this gingerbread stuff isn&#39;t gonna last. I recall from the last cycle that Dan&#39;s program can knock the stuffing out of me. </div>
<div>
(colby2152 @ Jul. 02 2008,8:50)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">So you are doing a cycle of Max-Stim now?</div>
Yeah, I ran a cycle of Max-Stim through April and May until I got sick. I had excellent results&#33;

Up till now I&#39;ve mainly just been using Dan&#39;s M-time principle to control fatigue, but I&#39;ve been following HST or Korte or Ed Coan. This time I&#39;ve decided to give Dan&#39;s whole Max-Stim program a shot. I nearly finished Phase I last time, and am very pleased with my gains in strength and size.

TunnelRat
07-06-2008, 12:17 AM
Thursday, July 3

Squats 10x45, 10x65, 10x95, 5x135, 5x150, 15x150 (ms)
Bench Press 2x10x45, 10x55, 2x10x60
Lying Dumbbell Row 20x55 (ms)
Seated (single-leg) Calf Raise 20x50 (ms)
Standing Calf Raise 20x155 (ms)
Power Shrugs 20x205 (ms)

Tricep Pushdowns 2x20x90
EZ-bar Preacher curls 2x20x32
EZ-bar skull crushers 2x10x37
Pec-dec 2x10x70
Ab machine 20x90

Saturday, July 5

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x240 (ms), 20x205 (ms)
Chins 4x5x ?
Dips 4x5x ?

Tricep Pushdown 2x10x?
EZ-curl bar Preacher Curls 2x20x32
EZ-bar skull crushers 2x10x37
Pec-Dec 2x10x?
Ab Machine 20x?

Thursday a guy was doing deadlifts. He lifted 275 lbs then 305 lbs while I watched. Rather than get in his way, I just did my &quot;B&quot; workout with squats and saved my &quot;A&quot; game for Saturday (gym closed Friday in memory of George III).

I was in the mountains on Saturday at a very nice little gym. However, the machines were all calibrated differently from what I am used to so I had to use my best guess for the chin and dip assists, and for the Pec-dec and ab machine. I got a pretty good workout, but I have no idea what the exact weight progression was. Count it as a holiday -- at least I got my workout in...&#33;

colby2152
07-07-2008, 10:54 AM
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">gym closed Friday in memory of George III</div>

It didn&#39;t close because it was Independence Day? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/laugh.gif http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

TunnelRat
07-07-2008, 11:07 AM
<div>
(colby2152 @ Jul. 07 2008,10:54)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">gym closed Friday in memory of George III</div>

It didn&#39;t close because it was Independence Day? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/laugh.gif http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif</div>
Okay, in memory of kicking out the King and his Redcoats...

One tries to be polite.

In Detroit, because they are right across the river from Canada, they don&#39;t really make a big to-do about the Fourth, and Independence Day. Rather they celebrate &quot;Peace Day&quot; (or some such blarney) on July 3 with a great fireworks display.

[At least, that&#39;s how it was done before I moved away from that awful city. &quot;You will never find a more wretched hive of scum and villainy&quot; -- Obi Wan]

Sniggel
07-07-2008, 12:08 PM
One of the very hardcore things about m-time is you can do 20 reps of deadlifts in a heavy manner. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

TunnelRat
07-07-2008, 06:38 PM
<div>
(Sniggel @ Jul. 07 2008,12:08)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">One of the very hardcore things about m-time is you can do 20 reps of deadlifts in a heavy manner. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif</div>
Yup, there is just no end of fun with M-time...

Monday, July 7

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x245 (ms), 20x215 (ms)
Chins 20xBW-20 (ms)
Dips 20xBW-20 (ms)

Tricep Pushdown 20x90 (clustered)
EZ-curl bar Preacher Curls 20x37 (ms)
EZ-bar skull crushers 20x42 (ms)
Pec-Dec 20x85 (ms)
Ab Machine 20x110 (ms)

The Max-Stim workout schedule starts at 75% of your 10RM and works up by 5% each workout. I&#39;ve been sort of complaining about the weeny weights I&#39;ve been using, but all that stops today.

Today I hit the 90% mark, and for whatever reason, I just got my butt kicked. Rather than buzz through a set of 20 reps like I had been (sometimes even doing an extra set), today I had to use M-time in order to get through every exercise.

I dunno, maybe I didn&#39;t get enough sleep, or maybe I hadn&#39;t eaten any carbs, or maybe all the driving from the weekend caught up with me, but whatever the reason, I came home dragging today... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wow.gif

imported_fearfactory
07-07-2008, 11:56 PM
^ I feel your fatigue brother.

TunnelRat
07-08-2008, 06:14 PM
Tuesday, July 8

Squats 10x45, 5x65, 5x95, 5x135, 20x160 (ms)
Bench Press 10x45, 10x55, 4x5x65
Lying Dumbbell Row 20x60 (ms)
Seated (single-leg) Calf Raise 20x55 (ms)
Standing Calf Raise 20x160 (ms)
Power Shrugs 20x215 (ms)

Tricep Pushdowns 20x90
EZ-bar Preacher curls 20x37 (ms)
EZ-bar skull crushers 10x42 (ms)
Pec-dec 20x85 (ms)
Ab machine 20x110 (ms)

I ran a little long today -- about an hour and ten minutes. I had been hoping to add some single-leg leg presses to help out my wussy legs, but there was no time. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

Maybe next cycle...

TunnelRat
07-10-2008, 06:55 PM
Thursday, July 10

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x240 (ms), 20x225 (ms)
Chins 20xBW-10 (ms)
Dips 20xBW-10 (ms)
Single-leg Leg Press 2x5x90

Tricep Pushdown 20x90
EZ-curl bar Preacher Curls 20x37 (ms)
EZ-bar skull crushers 20x42 (ms)
Pec-Dec 20x85 (ms)
Ab Machine 20x110 (ms)

I thought I&#39;d try to add in a bit off leg press to help my weeny legs. Dag, that was heavy&#33; I only put 90 lbs on the thing, but it took a lot of work to move that gadget. I wonder how much the sled weighs...?

I&#39;ve been doing the same weights for pec-dec and ab machine for the past week. I screwed up and used too much weight on Monday, but rather than cut back, I just kept going with it. I figure the weight is heavy enough for me that RBE isn&#39;t going to set in any time soon.

I&#39;m not quite sure what to do with my weeny isos. Both my EZ-bar curls and my EZ-bar skulls are already way past what the schedule calls for, yet I feel as though I could add a bit more to the bar. What to do...? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

TunnelRat
07-12-2008, 12:43 AM
Friday, July 11

Squats 10x45, 5x95, 5x135, 20x165 (ms)
Bench Press 10x45, 10x55, 20x70 (ms)
Lying Dumbbell Row 20x60 (ms)
Seated (single-leg) Calf Raise 20x60 (ms)
Standing Calf Raise 20x175 (ms)
Power Shrugs 20x230 (ms)

Tricep Pushdowns 20x100
EZ-bar Preacher curls 20x42 (ms)
EZ-bar skull crushers 10x47 (ms)
Pec-dec 20x90 (ms)
Ab machine 20x120 (ms)

I felt pretty good so I added weight to nearly every exercise except my rows. I&#39;m getting ahead of the Max-Stim schedule, so I&#39;ll likely slow down a bit next week. Monday/Tuesday calls for 100% and Thursday/Friday will be at 105% of my 10RM.

TunnelRat
07-14-2008, 09:22 PM
Monday, July 14 (Bastille Day)

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x225 (ms), 20x240 (ms)
Chins 20xBW (ms)
Dips 20xBW (ms)
Single-leg Leg Press 5x75 (ms)

Deadlifts have gotten heavy enough that the gingerbread stuff (curls, skulls, pec-dec, etc.) can drop out for a while.

Chins and Dips were at bodyweight for the first time in a while (though the M-time on the Dips was a lot higher than for the Chins).

I still haven&#39;t figured out the Single-Leg Press. I hung 75 lbs on the machine, but still had a hard time doing even 5 leg presses after my deads. Nobody seems to know how much the sled weighs on the Leg Press, so the total weight is anybody&#39;s guess.

BAX67
07-14-2008, 10:37 PM
Your moving along rather nicely TR. What kind of m-time do you use for deads? 20 rep deads and squats make me hurt all over just thinking about it&#33;&#33;

TunnelRat
07-14-2008, 11:06 PM
<div>
(BAX67 @ Jul. 14 2008,10:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Your moving along rather nicely TR. What kind of m-time do you use for deads? 20 rep deads and squats make me hurt all over just thinking about it&#33;&#33;</div>
I use a sort of &quot;factorial&quot; M-time. I add roughly one second for each rep.

Thus at the 10th rep my M-time is 10 seconds; by the time I am approaching the 20th rep, my M-time is at or about 20 seconds.

I make it a point never to let my M-time go over 30 seconds.

I don&#39;t think I could ever do 20 rep deads or squats without using Dan&#39;s Miracle M-time. Max-Stim rocks&#33; It gives me increased TUT with way more weight, while allowing me to manage fatigue.

imported_electric
07-15-2008, 08:00 AM
Hey TR, besides the muscle fatigue that MS takes care of, do think there is any difference in the cumulative CNS fatigue when compared to regular workout routines? Or the advantage is only on intra-workout muscle fatigue and CNS fatigue buildup is the same?

TunnelRat
07-15-2008, 05:41 PM
<div>
(electric @ Jul. 15 2008,8:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey TR, besides the muscle fatigue that MS takes care of, do think there is any difference in the cumulative CNS fatigue when compared to regular workout routines? Or the advantage is only on intra-workout muscle fatigue and CNS fatigue buildup is the same?</div>
You&#39;d have to direct that question to Dan. I have no experience doing 20 rep squats or deads without using M-time. I don&#39;t think I could manage such a thing.

I can report that I am usually not totally exhausted even after a heavy workout session, so long as I use a decent M-time. So perhaps even the CNS gets some help.

TunnelRat
07-15-2008, 05:45 PM
Tuesday, July 15

Squats 10x45, 10x95, 5x135, 3x155, 20x175 (ms)
No Bench Press
Lying Dumbbell Row 20x65 (ms)

Tricep Pushdowns 20x100
EZ-bar Preacher curls 20x42 (ms)
EZ-bar skull crushers 10x47 (ms)
Pec-dec 20x90 (ms)
Ab machine 20x110 (ms)

I didn&#39;t do any bench press today. After my bodyweight dips yesterday I kept waking up during the night with piercing pain in my shoulder. So I took it easy today.

I didn&#39;t do any calf raises or shrugs either. Just ran out of steam and out of time.

imported_electric
07-15-2008, 05:59 PM
<div>
(TunnelRat @ Jul. 15 2008,6:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You&#39;d have to direct that question to Dan. I have no experience doing 20 rep squats or deads without using M-time. I don&#39;t think I could manage such a thing.

I can report that I am usually not totally exhausted even after a heavy workout session, so long as I use a decent M-time. So perhaps even the CNS gets some help.</div>
Maybe it is too difficult to compare, but suppose you are using a weight near your 5RM and you are working out 3x / week. My question is that if there is a difference in cumulative CNS fatigue doing something like 3x5 on those sessions opposed to 20 MS reps. And I don&#39;t mean fatigue at the end of a workout but the kind that builds up from a workout to the next.
I asked the question to you because since you are putting it to practice, if you&#39;ve had experienced this, but I realize it is pretty difficult to answer that. In any case thanks for the input.

Sniggel
07-15-2008, 06:06 PM
<div>
(TunnelRat @ Jul. 10 2008,7:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thursday, July 10
I&#39;m not quite sure what to do with my weeny isos. Both my EZ-bar curls and my EZ-bar skulls are already way past what the schedule calls for, yet I feel as though I could add a bit more to the bar. What to do...? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif</div>
I would increase them &quot;ever so slightly&quot; more again. It might be a miscalculation from your side that you are lifting heavier than planned at the moment. But I would increase the weight still and learn how much weight you need next cycle instead, unless you are a big believer of RBE then you should of course milk the exercise for as long as possible&#33;
Lol (the expression, not the person) that didnt give an exact answer hehe http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

TunnelRat
07-17-2008, 04:31 PM
<div>
(electric @ Jul. 15 2008,5:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">My question is that if there is a difference in cumulative CNS fatigue doing something like 3x5 on those sessions opposed to 20 MS reps. And I don&#39;t mean fatigue at the end of a workout but the kind that builds up from a workout to the next.</div>
One of the very nice things about Max-Stim is that I do not notice any such build up of CNS fatigue over the course of a program. Even doing Korte&#39;s 3x3 I didn&#39;t notice all that much total fatigue, rather just what came from any given workout.

Sniggel ~&quot;I would increase them &#39;ever so slightly&#39; more again. &quot;

Thank you. That is what I have chosen to do.


Thursday, July 17

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x225 (ms), 20x255 (ms)
Chins 20xBW+10 (ms)
No Dips
Single-leg Leg Press 3x5 (using just the machine&#39;s sled)

Tricep Pushdown 20x110
EZ-curl bar Preacher Curls 20x42 (ms)
EZ-bar skull crushers 20x47 (ms)
Pec-Dec 20x100 (ms)
Ab Machine 20x120 (ms)

My shoulder has been bothering me again. So until it &quot;sorts itself out&quot; as Lol would say, I have elected to stop doing dips. Thus I had plenty of time to do the extra gingerbread isos for my arms.

I want to do some single-leg presses. They will allow me some extra leg work without putting any stress on my lower back. However, I still haven&#39;t figured out how the weights work on the leg press. So I just started, using only the sled, then I&#39;ll add weight incrementally each workout session.

TunnelRat
07-19-2008, 01:17 PM
Saturday, July 19

Squats 10x45, 10x95, 5x135, 3x155, 20x185 (ms)
Bench Press 10x45, 10x60, 10x70 (ms)
Lying Dumbbell Row 20x70 (ms)
Seated (single-leg) Calf Raise 20x65 (clustered)
Standing Calf Raise 20x190 (ms)
Power Shrugs 20x255 (ms)

Squats were okay: the bar is beginning to feel heavy, but I still own it.

My shoulders felt good, so I tried a bit of bench press. I&#39;ve been working the weights up very slowly, but so far it is easy. M-time stayed below ten seconds all the way through.

Row was the opposite: the sum of the two dumbbells equals my body weight. I let my M-time sneak up past ten seconds for the last few reps.

I question whether my Power Shrugs are all that powerful. Today they just felt like clunky, old, ordinary shrugs -- just getting heavy.

I ran out of time, so no gingerbread isos today.

TunnelRat
07-21-2008, 04:37 PM
Deadlifts 10x45, 10x95, 5x135, 3x185, 3x225 (ms), 20x265 (ms)
Chins 20xBW+15 (ms)
No Dips

Tricep Pushdown 20x120 (clustered)
EZ-curl bar Preacher Curls 20x47 (ms)
EZ-bar skull crushers 20x52 (ms)
Pec-Dec 20x110 (ms)
Ab Machine 20x120 (ms)

It was very satisfying to get my 265 lbs. deads in at last.

Pec-Dec was hard: I put too much weight on it and had M-times of 20 seconds or more, nearly all the way through. Since I am slacking off on Dips, I feel the Pec-Dec and Triceps exercises begin to take on more importance. I&#39;d prefer to do dips, but I don&#39;t want to risk injuring my shoulder again.

Tomorrow I do my squat routine. That will finish Phase One of Dan&#39;s Max-Stim workout.

TunnelRat
07-22-2008, 06:37 PM
Tuesday, July 22

Squats 10x45, 10x95, 5x135, 3x155, 20x190 (ms)
Bench Press 10x45, 20x80 (ms)
Lying Dumbbell Row 20x70 (ms)
Seated (single-leg) Calf Raise 20x65 (clustered)
Standing Calf Raise 20x225 (ms)
Power Shrugs 20x265 (ms)

I was running out of time, so I didn&#39;t do a lot of warm-ups for my bench press. I was only supposed to do 200 lbs for the Standing Calf Raise, but I had already started to load the bar for the P-shrugs (whoops&#33;) and just didn&#39;t want to bother with unloading the big wheels...

This finishes Phase I of the Max-Stim program (for the second time). I have gained a bunch of weight since I started the program: I&#39;ve gone from 135 lbs to 143 lbs. I&#39;ve added about an inch to my legs and arms, and shoulders (though my waist is about the same).

My body fat seems to remain unchanged, using the calipers. I&#39;m going to have an underwater body fat analysis done on Friday.

imported_fearfactory
07-22-2008, 08:12 PM
<div>
(TunnelRat @ Jul. 22 2008,5:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I&#39;ve gone from 135 lbs to 143 lbs. I&#39;ve added about an inch to my legs and arms, and shoulders (though my waist is about the same).</div>
sweet TR&#33; just in time for football season too...

random thought:
at the beginning of spring, a local hospital here offered free water analysis and anyone who took them up gets a follow up free one in the middle of fall...

TunnelRat
07-22-2008, 09:18 PM
<div>
(fearfactory @ Jul. 22 2008,8:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">sweet TR&#33; just in time for football season too...

random thought:
at the beginning of spring, a local hospital here offered free water analysis and anyone who took them up gets a follow up free one in the middle of fall...</div>
As you can imagine, at 143 pounds soaking wet with a bar of GI soap in each hand, I am the last guy who gets chosen for any football team... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

If you get a chance for a water analysis, jump at it. This is considered the &quot;Gold Standard&quot; for body fat testing. The underwater stuff gives the very closest estimation of bodyfat (think: Archimedes, &quot;Eureka&quot;). Then you can do your skinfold measurements with calipers and calibrate your measuring technique.

The YMCA here offers the dunk tank for &#036;25, but they&#39;re having a half-off sale. I just couldn&#39;t pass it up.

imported_fearfactory
07-22-2008, 09:33 PM
8# of muscle is no joke. credit to you sir, you deserve it on the merit of deadlifting alone.

I&#39;d be scared to find out my BF%, it&#39;d probably give me a complex.

BAX67
07-22-2008, 11:30 PM
Way to go TR&#33;&#33; Really solid gains. Your back must be starting to get some thickness too with all that deadlifting. Super work&#33;&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

TunnelRat
07-25-2008, 03:33 PM
Friday, July 25

Deadlifts 10x45, 10x95, 5x135, 3x185, 3x225 (ms), 10x275 (ms)
Chins 10xBW+25 (ms)
Dips 10xBW - 10 (that&#39;s a &quot;minus&quot; 10)

Tricep Pushdown 20x130 (clustered)
EZ-curl bar Preacher Curls 10x52 (ms)
EZ-bar skull crushers 10x57 (ms)
Pec-Dec 10x120 (ms)
Ab Machine 10x140 (ms)

I&#39;m taking a brief hiatus from Dan&#39;s Max-Stim program. I&#39;ve just finished Phase I and have not as yet launched into Phase II.

Rather I&#39;ve begun Lyle&#39;s Rapid Fat Loss Diet, so I am limiting my calories severely for the next week or so. Thus I&#39;ll be lifting less often (maybe twice per week) and lifting less volume (I&#39;ll be doing 10x instead of 20x). However, I intend to keep the weights up.

I&#39;ve been using an overhand grip on my deadlifts for the past several months, in order to develop my grip strength. I think I read about that in Lol&#39;s log, or maybe Fearfactory&#39;s. Anyhow, today I pretty much reached my limit on the overhand grip. I did the first five 275 lb. deads with the overhand grip, but had to switch to a mixed grip (pronated and supinated) for the last five.

Since I cut the volume back from 20 reps to 10 reps (except on the triceps pushdowns, whoops&#33;), I increased the weight on all my exercises. This left me plenty of time, so I did some pussy assist Dips.

BAX67
07-26-2008, 10:04 AM
How did the dunk tank go? Did the results have anything to do with your change in program?

TunnelRat
07-26-2008, 10:17 AM
<div>
(BAX67 @ Jul. 26 2008,10:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How did the dunk tank go? Did the results have anything to do with your change in program?</div>
The dunk tank helped big time&#33; It made clear that the reason I haven&#39;t got any visible abs is that I have in fact snuck up into the double digits again. The previous body fat percentage estimated from skinfold caliper readings was error.

Actually, I&#39;m not all that surprised. It seemed unreasonable to gain muscle without any fat&#33;

I&#39;ve begun Lyle&#39;s Rapid Fat Loss Diet, as I discussed in another thread. But now my goals are clearer.

Thus the temporary change in my program. I am cutting the volume while lifting nearly as heavy as I can. I will also limit my workouts to twice a week, according to Lyle&#39;s recommendations.

soflsun
07-26-2008, 08:52 PM
Tunnel,

It&#39;s so funny how we all want the same things here, but whenever we get what we want...we want something else. You put on some great size during phase I, and you liked the increased size. Then you found out you were in double digits, and your back to cutting away the size again. I think were all totally insane&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wow.gif

Good luck with the rapid fat loss. I think max-stim should be great way to keep the poundages up during a heavy calorie deficit.

TunnelRat
07-26-2008, 10:35 PM
<div>
(soflsun @ Jul. 26 2008,8:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You put on some great size during phase I, and you liked the increased size. Then you found out you were in double digits, and your back to cutting away the size again.</div>
Well, the plan is to try to keep most of the muscle and just trim away some of the fat.

But yeah, there&#39;s a certain lunacy to it all...

TunnelRat
08-07-2008, 09:51 PM
Tuesday, August 5

Deadlifts 135x10, 185x5, 225x5, 275x10 (MS), 225x5
Bench Presss 65x5, 85x5, 95x20 (MS)
One-arm dumbbell rows 70x20 (MS)

Whoa&#33; Summertime and conflicting vacation plans can cause havoc with a training program&#33; Now that my wife is home everyday, my diet is pretty much out the window and my training is nearly on hold.

Then we just spent a week in the mountains, so I had to drive 45 minutes to the nearest gym. It&#39;s a good one, and well worth the drive, but I only had time enough to go once.

My time was limited so I just decided to do some fairly heavy (for me) deads, and I increased my bench another few pounds. I couldn&#39;t find an adjustable bench that would allow me to do lying dumbbell rows, so I did the regular one-arm rows instead. It took twice as long...

I&#39;ll be back to diet and training after a bit. Meanwhile, I&#39;ll just try to hit the gym enough to preclude much loss of LBM.

BAX67
08-07-2008, 10:51 PM
The iron will be waiting TR, as you say. Enjoy your vacation time and all that good food&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

TunnelRat
08-15-2008, 06:16 PM
Friday, August 15

Max-Stim Phase II

Deadlifts 10x135, 2x5x185, 20x200 (ms)
Chins 4x5xBW - 20 (ms)
Dips * 4x5xBW - 20 (that&#39;s a &quot;minus&quot; 20)

Tricep Pushdown 20x100 (clustered)
EZ-curl bar Preacher Curls 2x10x32
EZ-bar skull crushers 20x37 (ms)
Pec-Dec 4x5x90 (clustered the last set)
Ab Machine (whoops&#33; forgot to do abs... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/blush.gif )

I do not doubt that Dan is rolling over in his grave as I continue to call this my Max-Stim workout. I suppose this is about as much a Dan Moore workout as a movie based on a Shakespearian play... but I press on.

Starting Phase II I am back to using wussy weights again for a week or so, beginning at 75% of my 8RM. Frankly after the extended SD I&#39;ve been on, the weights didn&#39;t feel wussy at all. Even so I did sets of five on several exercises rather than using M-time.

imported_fearfactory
08-16-2008, 07:42 AM
7200# is a lot of total tonnage with your deadlift workout. in my opinion, that&#39;s not wussy weight. good job pressing on&#33;

TunnelRat
08-19-2008, 05:07 PM
Tuesday, August 19

Front Squats 10x45, 5x65, 2x5x85
Squats 10x95, 20x145 (ms)
Bench Press 10x45, 5x65, 20x75 (ms)
Lying Dumbbell Row 20x50 (ms)
Seated (single-leg) Calf Raise 4x5x50
Standing Calf Raise 20x200 (ms)
Power Shrugs 20x200 (ms)

I did Front Squats to warm up. I get a much better ROM with Front Squats.

Doing the Back Squats I concentrated on trying the hip drive thing that Rip was talking about. I&#39;m not at all sure what he means, but I tried to focus on pressing my butt up first, rather than just trying to straighten up. It felt as though my butt moved an inch or so to the rear before starting up. I couldn&#39;t really tell if it made any difference in moving the weight, since I&#39;m just starting the next phase and the weights are still very light.

For Standing Calf Raises I decided to quit screwing around and just use whatever I did for my deadlifts. I do the same thing with my shrugs already.

Even though the weights are light, I still fell tuckered out after most of the exercises except for rows and seated calf raises.

TunnelRat
08-29-2008, 09:55 PM
Thursday, August 28

Max-Stim Phase II

Deadlifts 10x95, 10x135, 2x5x185, 20x215 (ms)
Chins 4x5xBW - 20 (ms)
Dips * 4x5xBW - 30 (that&#39;s a &quot;minus&quot; 30)

Tricep Pushdown 20x100 (clustered)
EZ-curl bar Preacher Curls 20x42 (ms)
EZ-bar skull crushers 20x42 (ms)

It&#39;s good to be back in the gym again. I&#39;m hoping the summer&#39;s nuttiness is over and I can get back on schedule. Chins and dips are still light enough that I didn&#39;t bother to use M-time (even so, the dips bother my shoulder).

TunnelRat
08-29-2008, 09:59 PM
Friday, August 29

Front Squats 10x45, 10x65, 5x85, 5x105
Squats 5x135, 20x155 (ms)
Bench Press 10x45, 5x65, 20x80 (ms)
Lying Dumbbell Row 20x55 (ms)

I didn&#39;t feel well at all today. I was hot, sweating, dizzy, and sick to my stomach. I had to stop several times during my squats. More than once my M-time went up past 30 seconds.

I just did the basic exercises (squat, bench, row) and went home. Calves and Traps will have to wait for another day.

BAX67
08-30-2008, 11:17 AM
Sorry your not feeling well TR. Question for you? I have to head to Toledo to help a buddy with a home project next weekend and was wondering if you have any recommendations on a good place to hit the iron. I would really hate to miss two workouts, so any suggestions would be helpful. Thanks

TunnelRat
08-30-2008, 01:32 PM
<div>
(BAX67 @ Aug. 30 2008,11:17)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Sorry your not feeling well TR. *Question for you? *I have to head to Toledo *to help a buddy with a home project next weekend and was wondering if you have any recommendations on a good place to hit the iron. *I would really hate to miss two workouts, so any suggestions would be helpful. *Thanks</div>
I slept straight through for 12 hours last night&#33; Thank goodness for the weekend.

There are a number of good gyms in the Toledo area. I workout at the YMCA because, when I travel, my card lets me go to virtually any Y in the country.

If you are a member of the YMCA, I would recommend the Summit Y, right at I-280 and Summit street. That&#39;s where I generally workout. They have less chrome, fewer ferns, and not so much spandex, but plenty of iron. Be careful, though -- they tend to close at 4pm on the weekends.

If you&#39;re not a YMCA member, I recommend Synergy (Synergy (http://www.synergysportsandfitness.com/)). It&#39;s a no nonsense sort of club, and it offers a free one-week pass to the facilities. I used to workout there before I joined the Y.

BAX67
08-30-2008, 03:43 PM
Thanks TR&#33; Much appreciated&#33;&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

TunnelRat
09-02-2008, 01:10 PM
Monday, September 1, Labor Day

Deadlifts 10x45, 10x95, 5x135, 5x185, 20x225 (ms)
RDLs 10x45, 2x5x135
Chins 4x5xBW-10
Dips *4x5xBW-20

Tricep Pushdown 4x5x100
EZ-curl bar Preacher Curls 20x47 (ms)
EZ-bar skull crushers 20x47 (ms)
Pec-Dec 4x5x90

The gym was closing early for Labor Day, so I sorta rushed through and got done in about 45 minutes or so. I threw in some RDLs as I was warming up for my deadlifts.

Chins, Dips, and Pec aren&#39;t quite heavy enough yet to need M-time. So I&#39;d do little sets of five with about a 15 to 30 second rest after each.

TunnelRat
09-02-2008, 11:22 PM
Tuesday, September 2

Front Squats 10x45, 5x65, 5x85, 5x95, 5x115, 5x135
Squats 20x165 (ms)
Bench Press 2x10x45, 2x5x65, 20x85 (ms)
Lying Dumbbell Row 20x60 (ms)
Seated (single-leg) Calf Raise 4x5x55
Standing Calf Raise 20x225 (ms)
Power Shrugs 20x225 (ms)

I did Front Squats to warm up for my regular squats. Much more fun...&#33;&#33; *

I&#39;ve decided to use the same weight for Shrugs and Standing Calf Raises as I do for Deadlifts. Maybe I won&#39;t be able to keep it up, but it&#39;s worth a shot.

So, anyhow, I was out watching my youngest daughter (she&#39;s 25) perform with her dance group. It was hot (90 degrees), and I was wearing shorts. Apparently, one of the dancers asked her &quot;Who&#39;s the guy standing next to your husband? He&#39;s got great calves&quot;.

Leah punched her and said, &quot;That&#39;s my Dad&#33;&quot;

Her friend replied, &quot;He must work out&quot;... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/laugh.gif

BAX67
09-03-2008, 08:21 AM
<div>
(TunnelRat @ Sep. 02 2008,11:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Front Squats 10x45, 5x65, 5x85, 5x95, 5x115, 5x135
Squats 20x165 (ms)

I did Front Squats to warm up for my regular squats. Much more fun...&#33;&#33; *</div>
Your quads must have been screaming&#33;

Excellent comment about the calves. Makes all that hard work worth it&#33;&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/mad.gif

_tim
09-03-2008, 06:33 PM
<div>
(TunnelRat @ Sep. 02 2008,11:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Leah punched her and said, &quot;That&#39;s my Dad&#33;&quot;

Her friend replied, &quot;He must work out&quot;... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/laugh.gif</div>
1. Props to your kid for punching a fellow dancer.

2. Props to you, Pop, for making a 20-something notice your sculpted man legs.

BUCKEYE PRIDE&#33;

So - is Beanie gonna be OK?

TunnelRat
09-04-2008, 06:27 PM
Thursday, September 4

Deadlifts 10x45, 10x95, 5x135, 5x185, 5x235, 5x255, 20x235 (ms)
RDLs 10x45, 10x95, 5x135
Chins 20xBW (ms)
Dips *20xBW-10 (ms)

Tricep Pushdown 2x10x110
EZ-curl bar Preacher Curls 20x47 (ms)
EZ-bar skull crushers 20x47 (ms)
Pec-Dec 20x100 (ms)
Ab Machine 20x110

I threw in some RDLs to stretch out my hamstrings a little bit. My calves still have DOMS from Tuesday&#39;s workout...

TunnelRat
09-05-2008, 07:13 PM
Friday, September 5

Front Squats 10x45, 5x65, 5x95, 5x115, 5x135, 5x145
Squats 20x175 (ms)
Bench Press 10x45, 5x70, 20x90 (ms)
Lying Dumbbell Row 20x65 (ms)
Seated (single-leg) Calf Raise 4x5x60
Standing Calf Raise 20x235 (ms)
Power Shrugs 20x235 (ms)

The hardest part of the Front Squat is holding the bar. The actual leg work isn&#39;t really all that much yet.

I used straps today (Versa-Grips) for my Standing Calf Raises and my Power Shrugs. I was able to focus on the exercise for a change, rather than on my grip.

I&#39;m considering changing my workouts so that I do all the leg exercises (Squats, Deads, Calf Raises) on one day, then all the upper body stuff (Chins, Dips, Bench, Rows) on the next. I&#39;m concerned that may be a bit too much on both days, but it would allow the various muscle groups to get an extra day or so of rest between workouts. I&#39;m not sure which is worse: doing squats and deads on the same day, or doing them on consecutive days... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

Sniggel
09-07-2008, 12:06 PM
<div>
(TunnelRat @ Sep. 03 2008,12:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">So, anyhow, I was out watching my youngest daughter (she&#39;s 25) perform with her dance group. It was hot (90 degrees), and I was wearing shorts. Apparently, one of the dancers asked her &quot;Who&#39;s the guy standing next to your husband? He&#39;s got great calves&quot;.

Leah punched her and said, &quot;That&#39;s my Dad&#33;&quot;

Her friend replied, &quot;He must work out&quot;... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/laugh.gif</div>
Nice to get comments on having nice calves
&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

TunnelRat
09-08-2008, 06:32 PM
<div>
(Sniggel @ Sep. 07 2008,12:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Her friend replied, &quot;He must work out&quot;... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/laugh.gif</div>
Nice to get comments on having nice calves&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif</div>
Yeah, especially from 20 year-old chicks...&#33;

TunnelRat
09-08-2008, 06:48 PM
Monday, September 8

Front Squats 5x45, 5x65, 5x95, 5x115, 5x135, 5x155
Squats 20x185 (ms)
Deadlifts 3x135, 3x185, 3x225, 1x275, 20x255 (ms)

Well, that didn&#39;t work&#33; *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

I thought I&#39;d try to rearrange my workouts so that all my leg exercises come on the same day and all my upper body on the next. I figured it would give the major muscle groups an extra day of rest between workouts. Apparently, that&#39;s not how the world works...

I warmed up with Front Squats, but I was having such a nice time with them that I pushed it a bit. Thus, I was already a bit tired when I began my regular Squats. By the time I got around to doing my Deads, I was pooped.

I started out okay, ramping up to a 275 lift before my work set. However, for whatever reason I noticed that the bar was beginning to hurt my hands after only the first five deadlifts. So I strapped up with my Versa-Grips for the remaining fifteen. I was more tired than I would have expected for only 255 lbs. My M-times at the last were closely approaching 30 seconds.

I had planned to do a set of calf raises at 255 lbs, but it didn&#39;t happen. My time was gone, and so was all my strength and energy. I was a tired puppy and called it a night.

Anyhow, I don&#39;t think I can do Squats and Deads on the same day, now that they&#39;re starting to get heavy. I suppose I could drop my Front Squats, but they&#39;re so much fun...&#33;

A while ago Lol advised me to substitute RDLs for one day of my Deadlifts when things start to get heavy. I may have to do something like that.

Lol
09-08-2008, 10:36 PM
Hey TR, don&#39;t drop your front squats, just don&#39;t do so many sets (if you do them first). You can always &#39;warm-down&#39; with some more front squats if you have the energy at the end of your workout.

Squats and deads on the same day would fry me like a kipper once I was past my 10RM loads. In fact, call me a wuss, but I can only summon the mental drive to attack one or the other in any one workout - plus, my lower back would just give me too much bother over the following few days. Squats and RDLs (or squats and SLDLs) I can handle so you could give them a shot.

BAX67
09-09-2008, 11:52 AM
All those squats and deads in the same day. You must be having Korte withdrawal.

TunnelRat
09-09-2008, 03:36 PM
<div>
(BAX67 @ Sep. 09 2008,11:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">All those squats and deads in the same day. *You must be having Korte withdrawal.</div>
Yeah. What was I thinking...? [slaps self on forehead]

Tuesday, September 9

Chins 20xBW+10 (ms)
Dips *20xBW (ms)
Lying Dumbbell Row 20x65 (ms)
Bench 10x45, 5x65, 5x85, 20x95 (ms)

Tricep Pushdown 4x5x120
EZ-bar Preacher Curls 20x57 (ms)
EZ-bar skull crushers 20x57 (ms)
Pec-Dec 20x110 (ms)

It&#39;s amazing how much harder curls are when you do them after chins and rows...

Okay, so this exercise scheme isn&#39;t going to work. I think I&#39;ll go back to what I was doing before, except maybe three times per week instead of four.

Even so, it was an interesting experiment. It was a strange feeling -- not doing any squats or deads. When I was finished, I didn&#39;t have the bone-tired sensation that I have become used to.

TunnelRat
09-12-2008, 09:20 PM
Friday, September 12

Deadlifts 10x45, 10x95, 3x135, 3x185, 3x225, 1x275, 1x300, 20x265 (ms)
Chins 20xBW+10 (ms)
Dips *20xBW +5 (ms)

Tricep Pushdowns 20x130 (in clusters of five)
EZ-bar Preacher Curls 20x57 (ms)
EZ-bar skull crushers 20x57 (ms)

Okay, I&#39;m back to my regularly scheduled A/B workouts. The difference will be that I&#39;ll only workout three times per week instead of four. The weights are getting heavy and I&#39;m getting tired.

I tried Mikeynov&#39;s technique of ramping up to a heavy single before doing my work set. The 300 lb bar came right up, but the 20 Max-Stim deads were hard. I started with a 15 second M-time and rapidly moved it up past 20 then 25 seconds. I could only do an overhand grip for the first five reps, then I went to a mixed grip.

After the deads, all the other exercises seemed relatively easy...

TunnelRat
09-16-2008, 05:08 PM
Tuesday, September 16

Front Squats warm up, then 1x165
Squats warm up, 1x225, 20x192.5 (ms)
Bench Press 10x45, 3x85, 20x100 (ms)
Lying Dumbbell Row 20x70 (ms)
Seated (single-leg) Calf Raise 4x5x70
Standing Calf Raise 20x265 (ms)
Power Shrugs 20x265 (ms)

I lost track of my warm up reps, but I got as far as a 165 lb front squat and a 225 lb back squat.

My work set seemed to be a little uncomfortable. After I finished and was unloading the bar, I realized that I had *2 1/2 lbs more on one side on the other. So instead of the 190 lbs I had planned, I actually did an offset 192.5 lbs (okay, so I&#39;m an idiot...&#33;).

BAX67
09-16-2008, 08:07 PM
<div>
(TunnelRat @ Sep. 16 2008,5:08)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Tuesday, September 16



My work set seemed to be a little uncomfortable. After I finished and was unloading the bar, I realized that I had *2 1/2 lbs more on one side on the other. So instead of the 190 lbs I had planned, I actually did an offset 192.5 lbs (okay, so I&#39;m an idiot...&#33;).</div>
Hate when that happens. Your back squats a coming along really nice TR. Do you feel the front squats are helping you out with the back squats at all?

TunnelRat
09-18-2008, 08:21 AM
<div>
(BAX67 @ Sep. 16 2008,8:07)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Your back squats a coming along really nice TR. *Do you feel the front squats are helping you out with the back squats at all?</div>
I have no idea. Front squats let me stay significantly upright -- I don&#39;t have to be bent and squashed under the bar&#33; Plus they seem to be much more of a workout for legs than for my back.

Of course, this is a new exercise for me, so I don&#39;t really know what my maxes are with it. I&#39;ve just been using the front squats to warm up for my work set with the back squats. I add another 10 lbs each time; so each time is really a PR...

TunnelRat
09-19-2008, 04:15 PM
Friday, September 19

Deadlifts 10x45, 10x135, 3x185, 3x225, 1x275, 1x315, 20x275 (ms)
Chins 20xBW+20 (ms)
Dips * 20xBW+10 (ms)

Tricep Pushdowns 20x140 (in clusters of five)
EZ-bar Preacher Curls 13x62 (ms), 7x62 (ms)
EZ-bar skull crushers 20x62 (ms)

Warmed up to a heavy 315, then 20 Max-Stim deads at 275 lbs. Things have been getting heavy. Next week I do 285 lbs, and finish Phase II of this cycle.

Chins and Dips went okay, but I nearly hit failure on my curls. So I stopped, did my skulls, then came back and finished my curls.

BAX67
09-19-2008, 04:43 PM
Nice deadlifting TR. 5# off your PR and then 20 reps at 275.... Wow&#33;&#33;

Slapshotz
09-20-2008, 01:53 PM
***sniff sniff*** I smell a new Deadlifting PR coming up real soon&#33;

TunnelRat
09-25-2008, 06:53 PM
Thursday, September 25

Front Squats 5x95, 3x135, 1x185
Squats *10x45, 5x95, 3x135, 1x185, 1x245 PB, 20x200 (ms)
Bench Press 10x45, 5x55, 20x105 (ms)
Lying Dumbbell Row 20x70 (ms)
Seated (single-leg) Calf Raise 4x5x70
Standing Calf Raise 20x275 (ms)
Power Shrugs 20x275 (ms)

I interleaved my Front Squats with my squats, using both to warm up. I hit a PB at 245lbs on my back squat. It came up relatively easy. I may have more to go yet there. The Front Squat is starting to get heavy at 185 lbs. For shrugs and standing calf raises needed to use straps (Versa-Grips), and a pretty good M-time.

I have two more workouts to go, at 110% of my 8RM. I confess things are getting heavy, my M-time is getting up past 20 seconds, and my total time in the gym is running well over an hour. I&#39;ll be glad when I finish Phase II of this Max-Stim cycle next week. I have no idea how I will survive Phase III.

BAX67
09-25-2008, 08:31 PM
GREAT SQUATTING TR&#33;&#33; Your front squats are kickin some butt too.

Lol
09-26-2008, 03:36 AM
<div>
(TunnelRat @ Sep. 25 2008,11:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I have no idea how I will survive Phase III.</div>
Yet survive you must&#33;

Good Going TR. It&#39;s fantastic to hear that you are still hitting PRs.

TunnelRat
09-29-2008, 07:14 PM
Monday, September 29

Straight Leg Deads 10x95
Deadlifts 10x45, 10x135, 3x185, 3x225, 1x275, 1x325 PB, 20x285 (ms)
Chins 20xBW+30 (ms)
Dips * 20xBW+20 (ms)

Tricep Pushdowns *(outa time)
EZ-bar Preacher Curls *(outa time)
EZ-bar skull crushers *(outa time)

I thought the 325 lb deadlift went up fairly easily. I think there&#39;s still some more there left for me to do. The hard part was the 20x285...&#33; M-time ran right up to a max of 30 seconds nearly from rep two or three. After about five reps I was afraid I was gonna die. After ten reps I was afraid that I wasn&#39;t...

Chins and dips are starting to get heavy for me. My M-time got up in the range of 20 - 25 seconds for each.

I ran out of time, so I didn&#39;t do any of my gingerbread isolation exercises. I was a tired puppy...

Lol
09-29-2008, 08:50 PM
<div>
(TunnelRat @ Sep. 30 2008,12:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlifts 10x45, 10x135, 3x185, 3x225, 1x275, 1x325 PB, 20x285 (ms)

I thought the 325 lb deadlift went up fairly easily. I think there&#39;s still some more there left for me to do. The hard part was the 20x285...&#33; M-time ran right up to a max of 30 seconds nearly from rep two or three. After about five reps I was afraid I was gonna die. After ten reps I was afraid that I wasn&#39;t...</div>
That&#39;s a great lift TR. Slapz was right. You should be pleased as punch with that. And I think there&#39;s more to come too: I mean, 20 x 285 is pretty darn impressive even with 30 sec m-time. That&#39;s just plain hard work. Hope your lower back is OK tomorrow.

TunnelRat
10-02-2008, 04:09 PM
Thursday, October 3

Front Squats 5x95, 3x135, 1x185, 1x210 PB
Squats *10x45, 5x95, 3x135, 2x185, 1x260 PB, 20x210 (ms)
Bench Press 10x45, 5x95, 20x110 (ms)
Lying Dumbbell Row 20x75 (ms)
Seated (single-leg) Calf Raise 4x5x75
Standing Calf Raise 20x285 (ms)
Power Shrugs 20x285 (ms)

Once again I intermingled my squats with my front squat while warming up. I hit a new personal best of 260 lbs with my back squat. That was my goal several months ago when I weighed 130 lbs. Today I weigh over 145 lbs, so my PB is not double my current body weight.

I got 210 lbs with my front squat. I suppose that&#39;s a PB as well, though to be fair, every heavy front squat is a PB, since I haven&#39;t really done them before this cycle.

My bench press is heavy for me at 110 lbs. My shoulder is no longer painful, but I still don&#39;t have a lot of strength there. I needed an M-time of nearly 30 seconds right from the get-go.

Calf raises and shrugs were easy.

This workout finishes Phase II of my Max-Stim cycle. The weights today were 110% of my 8RM. Next week I hope to begin Phase III of my Max-Stim program. The weights will start at 75% of my 6RM and increase each workout up to 110% of my 6RM.

_tim
10-02-2008, 04:43 PM
OUTSTANDING PR&#39;s, TR&#33; Great work&#33;

TunnelRat
10-07-2008, 05:58 PM
Tuesday, October 7

Straight Leg Deads 10x45, 10x95
Deadlifts 10x45, 10x95, 5x135, 3x185, 2x225, 1x275, 1x340 PB, 20x225 (ms)
Chins 3xBW, 2xBW+10, 2xBW+20, 1xBW+50~, 20xBW+10 (ms)
Dips * 3xBW, 2xBW+10, 2xBW+20, 20xBW+10 (ms)

I nailed the 340 lb. deadlift. My legs didn&#39;t shake, but I could really feel the effort in the small of my back. At a body weight of 144 lbs, I think the deadlift standards call that an &quot;advanced&quot; lift. Hooo haw&#33;&#33;&#33; Anyhow, I thought it was heavy...

The chin at BW+50 was a little &quot;iffy&quot;. It would take an impartial, arms length, disinterested third party, using a video review to determine whether my chin really made it up quite past the bar...

Then I super-super-setted the chins and dips. My M-time varied between 10 and 15 seconds. So I&#39;d count my M-time, do a dip, then do a chin. I figure it cut my gym time significantly to do them together. However, I can chin about 10 lbs. more than I can dip. So the savings in time comes at a cost in load.

imported_electric
10-07-2008, 08:49 PM
<div>
(TunnelRat @ Oct. 07 2008,6:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlifts 10x45, 10x95, 5x135, 3x185, 2x225, 1x275, 1x340 PB, 20x225 (ms)</div>
Congratulations TR&#33;

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> Anyhow, I thought it was heavy...</div>
If you didn&#39;t I&#39;d have to call the MIB to go and arrest you or something http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

BAX67
10-12-2008, 01:36 PM
Man TR, you are getting to be one strong dude. Those are great numbers for squats and deads. Max stim sure has treated you nicely&#33;&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

TunnelRat
10-12-2008, 02:47 PM
<div>
(BAX67 @ Oct. 12 2008,1:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">*Max stim sure has treated you nicely&#33;&#33;</div>
Max-Stim rocks&#33; We oughta give Dan Moore a parade and carry him around on our shoulders...&#33; *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

Lol
10-12-2008, 10:17 PM
TR, great lifting progress as always. Well done that man&#33;

I had a look at the Deadlift Standards on exrx.net (from Ripp&#39;s PP book). They show the following:

Body Weight Intermediate Advanced Elite
132 239 342 438
148 269 380 482

At a bw of 144lb, that puts you very close to advanced by these standards which is very cool indeed. *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

Only about 100lb or so to get to Elite level&#33; *TR+MS = monster deads&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

Wildman
10-13-2008, 09:31 AM
I am starting to think the Tunnel Rat needs a name upgrade. Maybe Ratosaurous Rex? Great lifts there bud. Those are huge deads for that body weight. Gotta get that bench pressing weight up and you could even consider a PL meet. Keep at it&#33;

TunnelRat
10-27-2008, 06:56 PM
Monday, October 27

Max-Stim Phase I (again)

RDLs 10x45, 10x95, 5x135
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 20x205 (ms)
Chins BW-10 *4x5
Dips *BW-20 *4x5
Triceps Pushdown 2x10x100
Preacher Curls 2x10x27
Skulls 2x10x37

Okay, I&#39;m back. I just had another of my unplanned SDs. This one lasted for three full weeks. I&#39;ve been running around, helping out with the presidential election. So my hopes for Phase III are out the window.

I&#39;ve really enjoyed doing this simplified version of the Max-Stim workout. Even though I&#39;ve had a lot of starts and stops, with breaks lasting several weeks at a time, yet I&#39;ve gained weight and added inches to my chest and arms. I&#39;ve got noticeable lats now, plus I&#39;ve increased my 1RMs for both squats and deads. I had considered doing a Smolov squat cycle after finishing, but since I didn&#39;t really &quot;finish&quot;, and since I&#39;ve had such good results, I thought I&#39;d try another Max-Stim cycle first.

I&#39;m going to try to cut a bit this time around. I&#39;ve put on some muscle, but I&#39;ve added a bit of fat with it. On my small frame the fat tends to show up much better than the muscle does... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

TunnelRat
10-28-2008, 04:40 PM
Tuesday, October 28

Front Squats 10x45, 10x65, 5x95, 5x135
Squats *10x45, 10x65, 5x95, 2x5x135, 4x5x145

Seated (single-leg) Calf Raise 2x10x50
Standing Calf Raise 4x5x205
Power Shrugs 20x205 (ms)

Bench Press 10x45, 5x65, 5x85, 5x105, 1x115, 1x120, 2x10x65
Lying Dumbbell Row 4x5x50

It&#39;s funny -- starting a new cycle after a three week SD. The weights are light and I feel like a weeny even recording them. Yet the workout kicked my butt. I think that SD thingy really works if you give it enough time.

While I was warming up for my work set, I benched 120 lbs. That&#39;s the most I&#39;ve tried to put up in over a year. My shoulder is still a little weak, but the weight went up easily enough. I may try 125 next time.

TunnelRat
10-30-2008, 03:03 PM
Thursday, October 30

RDLs 10x45, 10x95, 2x5x135
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 1x275, 20x215 (ms)
Chins BW-10 *4x5
Dips *BW-10 *4x5
Triceps Pushdown 2x10x110
Preacher Curls 2x10x32
Skulls 2x10x42

Wow, there was some guy in the gym today doing squats (it is only rarely that I see anybody squatting). Anyhow, he had 365 lbs on the bar, and was doing multiple sets of 12 and 15 reps&#33; He wasn&#39;t going below parallel, but it reminded me of the guy doing heavy bench press partials. He would do partial squats as fast as I could count. Whooo&#33;

Everything felt heavy to me today. After my deadlifts, I had to cluster the second set of pretty much everything. *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

Dag, it hasn&#39;t even gotten heavy yet&#33; Apparently, my SD worked better than anticipated.

TunnelRat
10-31-2008, 04:46 PM
Friday, October 31

Front Squats 10x45, 10x95, 5x135, 1x185
Squats *10x45, 10x95, 5x135, 3x185, 4x5x155

Seated (single-leg) Calf Raise 2x10x60
Standing Calf Raise 20x215(ms)
Power Shrugs 20x215 (ms)

Bench Press 10x45, 5x65, 5x85, 5x105, 1x115, 1x125, 4x5x70
Lying Dumbbell Row 20x55 (ms)

Rack Pulls 4x365

For whatever reason I was tired today. I planned to front squat 185 lbs three times, but once was plenty...&#33;

My shoulder seems better -- I benched 125 lbs for the first time in over a year.

I tried a few rack pulls at the end. 365 lbs went up 4 times, but not the fifth time. My grip gave out. I&#39;m gonna need straps to lift that heavy.

TunnelRat
11-03-2008, 05:32 PM
Monday, November 3

RDLs 10x45, 10x95, 2x5x135
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 3x225, 1x275, 1x295, 20x225 (ms)
Chins BW-5 *4x5
Dips *BW-5 *4x5
Triceps Pushdown 4x5x120
Preacher Curls 2x10x37
Skulls 2x10x47

The 295 lb. deadlift was heavy&#33; Dag, that SD thingy really works&#33; I got the bar about an inch off the floor when all the warning bells went off: Abort&#33; Abort&#33; Too Heavy&#33; You&#39;re never gonna get this up, etc. Of course, I knew I could lift it, so I stayed with it and the bar went up finally. There must be a reset button somewhere in my CNS. If I don&#39;t handle heavy weights for a while, the big lifts seem to get harder again.

Lol
11-03-2008, 07:59 PM
<div>
(TunnelRat @ Nov. 03 2008,10:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">There must be a reset button somewhere in my CNS. If I don&#39;t handle heavy weights for a while, the big lifts seem to get harder again.</div>
Tell me about it&#33;

I am pretty worried that when I get back into deadlifting I won&#39;t even be able to lift my previous 15RM for a single&#33; *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wow.gif

(I hope I&#39;m joking.)

beingisbeing
11-16-2008, 10:44 AM
congrats on the gains TR, and good for you for not crying about the belly fat (like me) in every other post&#33;

btw, im becoming an avid max stim/myo reps fanatic

don&#39;t think I&#39;ll ever go back&#33;

just have to tighten up the cycle progression, as this round I kind of increased weight on a &#39;when ready&#39; basis (which actually served me well)

look forward to chatting with you about this soon

TunnelRat
11-17-2008, 06:29 PM
Monday, November 17

Max-Stim Phase I (starting over once again)

RDLs 10x45, 10x95, 2x5x135, 5x185
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 3x225, 1x275, 1x295, 20x225 (ms)
Chins BW-20 *4x5
Dips *BW-20 *4x5
Triceps Pushdown 4x5x100
Preacher Curls 2x10x27
Skulls 2x10x37

The presidential elections took a bit of my time, resulting in another unplanned 14-day SD. So I figured I&#39;d start my Max-Stim cycle over once again.

I took a long time for my deadlifts, warming up very carefully, supersetting RDLs and deads until things started to get heavy. I gradually increased the weight, leading up to a heavy 275 and 295 lb lift before starting my work set. I used a double overhand grip for the 275 lb lift, but went to a mixed grip for the 295 lb lift. Both went up rather easily.

Everything else was light and quick. It was good to be back at the iron.

BAX67
11-18-2008, 12:22 PM
Hey TR, welcome back to the iron. Your success with max-stim has really peaked my interest and I&#39;d like to give it a try after Christmas when I start my cut. Do you have a downloadable version of the max-stim template for setting up a cycle? I can&#39;t seem to get the one on the max-stim thread here to work for me. Thanks

TunnelRat
11-18-2008, 01:22 PM
Here you go, BAX --

Max-Stim: The Routine

M-Time – The Max Factor

M-Time is the time between each rep, after each rep the weight should be racked or set down and gotten completely out of your hands for the duration of the M-Time. This time can be manipulated as advancing fatigue ensues, IE first few reps use 3-5 seconds, next 5 to 10 - use 7 seconds, during the last 5 use 10 seconds. The starting time is usually going to be dictated by your own recovery from repetitive contractions and the intensity you are using. As the cycle progresses the M-Time may need to be increased to combat the effects of fatigue from heavier loading. The ideal starting time will vary and some experimentation will probably be needed to find the adequate time to use. In any case the M-Time should be used from the very first rep.

Frequency

As we’ve mentioned in the previous chapter once per week isn’t going to cut it when you are trying to build as much muscle tissue in the shortest amount of time possible. With that said the workout is set up in an alternating workout fashion, A&amp;B routines, they are both full body workouts but may be split to upper/lower, push/pull or whatever you deem necessary to fit into your training schedule.

Each Body part should be hit at least 2 times per week with at least 1 set of the primary movement and if needed 1 set of the secondary.

A typical implementation would be-

Monday and Thursday A routine,

Tuesday and Friday B routine, this can be arranged in any fashion depending on your training level or schedule.

Other examples;

3X week
Week 1
Monday-A
Wends-B
Fri-A
Week 2
Monday-B
Wends-A
Fri-B

2X week
Monday-A
Thursday-B


Rep Cadence and Tempo

Each Compound movement IE the first movement for each exercise should have a cadence of as fast as possible concentric, a controlled eccentric. After each complete rep is performed the weight should be racked for the M-Time being used. (see M-Time above)

Each isolation or subsequent movement (if chosen to do so) should be performed with as fast as possible concentric and a controlled eccentric. Again after each rep the weight should be racked for the M-time being used.

Rest Between Sets

If choosing to do multiple sets, I only recommend one, the rest between sets should allow for enough strength recovery to successfully complete at least 80% of the same number of reps as the previous set.

Working in a circuit fashion may be advantageous as this may allow enough time between sets but if working in a gym where equipment availability is an issue then simply use a rest period as described in the previous paragraph.

Bicep and Tricep Work

Although direct bicep and tricep work may not be necessary since many of the pulling and pushing movements already activate these muscles many trainees simply can not have a successful workout without the addition of direct upper arm work. With this in mind you may add in any of your favorite bi and or tri work but I do not recommend doing this more than 1 or 2X week and I recommend the volume be kept low for each workout these are used. If you do I also recommend you use the same set up, a compound followed by an isolation exercise that concentrates on stretch, racking the weight between reps.


Bicep Recommendation-following your last set of Back exercises add 1 or 2 sets of incline DB curl, concentration curl, BB curl or whatever isolation exercise you choose to use.

Tricep Recommendation-following your last pressing/pushing movement for chest or shoulders add 1 or 2 sets of Tricep Extensions, pushdowns or whatever isolation exercise you choose to use.

Muscle Specific

This setup may also be used in conjunction with any individual muscle group in order to specifically induce growth to lagging muscle groups or address symmetry issues.

Progression and starting intensity.

The progression is set up in an undulating linear fashion. There are 3 phases to this program.

Phase 1- Using your 10 RM load 4 workouts per week
Phase 2- Using your 8 RM load 4 workouts per week
Phase 3- Using your 6 RM load 4 workouts per week

Each phase starts out at 75% of the RM for that phase and increases over the duration to a maximum of 110% of the RM.

Example.
10RM load = 100 lbs
Week 1
Workout 1, A routine- 20 Reps –75 lbs.
M-Time- 1 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 2, B routine- 20 reps –75 lbs.
M-Time- 1 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

Workout 3, A routine-20 reps – 80 Lbs
M-Time- 2 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 4, B routine- 20 reps –80 lbs.
M-Time- 2 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

Week 2
Workout 5, A routine-20 reps – 85 Lbs
M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 6, B routine- 20 reps –85 lbs.
M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

Workout 7, A routine-20 reps – 90 Lbs
M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 8, B routine- 20 reps –90 lbs.
M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

Week 3
Workout 9, A routine-20 reps – 95 Lbs
M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 10, B routine- 20 reps –95 lbs.
M-Time- 3 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

Workout 11, A routine-20 reps – 100 Lbs
M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 12, B routine- 20 reps –100 lbs.
M-Time- 4 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

Week 4
Workout 13, A routine-20 reps – 105 Lbs
M-Time- 5 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 14, B routine- 20 reps –105 lbs.
M-Time- 5 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

Workout 15, A routine-20 reps – 110 Lbs
M-Time- 6 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.
Workout 16, B routine- 20 reps –110 lbs.
M-Time- 6 sec. Or whatever is needed to complete 20 reps without achieving any significant burn.

For planning your routine please download the Excel Spreadsheet here

Increasing the reps-The system is based on 20 reps throughout the cycle. This can be changed if desired. However I do recommend trying to stick to at least 15- 20 reps as it allows sufficient TUT and it is much easier than trying to identify varying reps when fatigue is manipulated in this way.

Decreasing the duration- to decrease the duration from 12 weeks to fewer simply remove the duplicate intensity workouts IE each or every other workout would increase in intensity.

Work Out A
Follow the Exercise order, thigh and calf work may be put last if you prefer
Thighs-
Squat or Leg Press
Super set with Leg Ext or Sissy Squat (if desired)
Leg Curl
Super Set with SLDL or Good Morning (if desired)
Calves-
Standing Calve Raise
Superset with Donkey Calve Raise on Blocks (if desired)
Back-
Wide Grip Pronated Pull Up/Down
Bent BB Row to Bottom of Rib Cage or similar
Chest-
Flat Bench BB/Dips or DB Bench Press
Superset with Fly (if desired)
Shoulder-
Military Press or Shoulder DB Press
Superset with DB Incline Lateral Raise (if desired)
Traps, Rear Deltoid-
BB Laying Chin Row or Seated High Row
Superset with Prone or Bent Shoulder Lateral (if desired)

Workout B
Thigh-
Squat or Leg Press
Super set with Leg Ext or Sissy Squat (if desired)
Leg Curl
Super Set with SLDL or Good Morning (if desired)
Calves-
Standing Calve Raise
Superset with Donkey Calve Raise on Blocks (if desired)
Back-
Narrow Grip Supinated Pull Up/Down
Bent BB Row narrow grip to beltline
Chest-
20 Degree BB or DB Bench Press
Superset with Incline Fly (if desired)
Shoulder-
Primary-Upright Row
Secondary-Superset with Upright Lateral Raise (if desired)
Traps, Rear Deltoid-
DB or BB Shrugs Seated or Standing
Superset with Laying or Bent Shoulder Lateral (if desired)

If knees, shoulders or back is of concern then substitution of exercises can be done as long as plane of movement and degree of stretch is relatively equal for the substitutions. Whether done on free weight or machine should not make a difference. Machines will make this program inherently easier as the racking movement is already accommodated for in most machines. When substituting exercises always keep safety as your top priority.

There is an Excel template that goes with this. I have a copy that I may be able to email you.

TunnelRat
11-18-2008, 05:47 PM
Tuesday, November 18

Front Squats 10x45, 2x5x95, 5x135, 5x145
Squats *10x45, 2x5x95, 2x5x135, 4x5x145

Seated (single-leg) Calf Raise 2x10x55
Standing Calf Raise 20x225(ms)
Power Shrugs 20x225 (ms)

Bench Press 10x45, 2x5x65, 5x85, 5x105, 1x125, 4x5x70
Lying Dumbbell Row 20x55 (ms)

Finished in an hour. I was pleased to see 125 lbs go up again on my bench.

BAX67
11-20-2008, 04:37 PM
Thanks so much TR. *I&#39;m really looking forward to giving this a shot.

TunnelRat
11-20-2008, 05:18 PM
<div>
(BAX67 @ Nov. 20 2008,4:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks so much TR. *I&#39;m really looking forward to giving this a shot.</div>
To be fair, I&#39;ve never gotten past Phase Two of the program. Besides, I&#39;ve modified it every which way from Sunday. Even so, I&#39;ve had good results with both muscle gains and strength increase.

Dan is the man&#33;

TunnelRat
11-20-2008, 05:27 PM
Thursday, November 20

RDLs 10x45, 10x95, 2x5x135, 5x185
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 3x225, 1x275, 1x305, 20x235 (ms)
Chins BW-10 *4x5
Dips *BW-10 *4x5
Triceps Pushdown 4x5x110
Preacher Curls 2x10x32
Skulls 2x10x42
Serratus Shrugs 2x10x42

I threw in some serratus shrugs. What the heck, I had the bar overhead doing skulls anyhow...

I was a little tuckered out this time. I&#39;ve been averaging less than 1200 calories per day, and about 85 grams of carbs. Lyle says two or at maximum three workouts per week on a restricted diet. I&#39;m starting to believe him... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

TunnelRat
11-25-2008, 05:59 PM
Tuesday, November 25

Front Squats 10x45, 5x65, 5x95, 2x185
Squats *10x45, 5x65, 5x135, 3x225, 4x5x165

Seated (single-leg) Calf Raise 2x10x65
Standing Calf Raise 2x10x235
Power Shrugs 20x235 (ms)

Bench Press 10x45, 2x5x65, 5x85, 5x105, 1x130, 0x135, 0x125, 4x5x75
Lying Dumbbell Row 20x60 (ms)

Rack Pulls 10x365 (singles)

I supersetted my squats and front squats. I planned to do 3x185 for my front squats, but dropped the bar (Clang&#33; oops), so I settled for two. Then I back squatted 3x225 for the first time ever.

I got someone to spot me for my bench press attempts. I was content with 130 lbs for now. That&#39;s a PB for me (and you thought your bench sucked...&#33;). The guy spotting me encouraged me to try 135 lbs, but it was too soon after the 130, so it didn&#39;t go up. Neither did the 125 lbs I tried too soon after that. Maybe next time.

The rack pulls weren&#39;t so impressive. I had the bar set on the power rack&#39;s safety rods about knee high, thus I was only moving it a few inches. So I tried standing on some 135 lb plates. Then I added some 10 lb plates. Then I added three 1/4 inch pads. Maybe next time I&#39;ll try lowering safety rods a bit.

I&#39;ve been ingesting less than 1200 calories a day for the past week or so. Lyle says to cut back on lifting on such a diet, so I&#39;m only coming in twice a week for now.

BAX67
11-26-2008, 11:09 AM
Less than 1200 calories/day and your still managing personal bests. That&#39;s awesome. Great squats. I think I just had 1200 cals for breakfast. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wow.gif

TunnelRat
11-29-2008, 03:19 PM
Saturday, November 29

RDLs 10x45, 10x95, 2x5x135, 5x185
Deadlifts 10x45, 10x95, 2x5x135, 5x185, 3x225, 1x275, 0x315, 1x295, 20x245 (ms)
Chins BW-10 *4x5
Dips *BW-10 *4x5
Triceps Pushdown 4x5x110
Preacher Curls 2x10x37
Skulls 2x10x47
Serratus Shrugs 2x10x47

I was tired today. Everything seemed heavy. The 315 lb deadlift just wasn&#39;t gonna happen. Even the 295 lb lift went up slow and shaky. I really didn&#39;t think I was going to be able to finish 20 Max-Stim reps of 245 lbs. My M-time went to 15 seconds early. I finished with an M-time of nearly 30 seconds. Maybe I should save my RDLs until after my deadlift work set.

I decided not to try to increase my chins and dips from last time. In retrospect, perhaps I could have. I was able to do four supersets of five reps with only a one minute rest period between sets. But I was a tired puppy...

TunnelRat
12-04-2008, 04:36 PM
Thursday, November 4

Front Squats 10x45, 5x65, 5x95, 5x135,
Squats 5x95, 5x135, 3x185, 2x225, 20x165 (ms)

Seated (single-leg) Calf Raise 2x10x60
Standing Calf Raise 2x10x225
Power Shrugs 20x225 (ms)

Bench Press 10x45, 2x5x65, 3x85, 1x105, 1x135 PB, 4x5x70
Lying Dumbbell Row 20x60 (ms)

My schedule has been hectic this past week. Thanksgiving and family have shot my low carb diet to shreds. So I decided to take a diet break. I&#39;ll come back to it again in a week or so.

I&#39;m going to back off my lifting schedule as well. That 245 lb. deadlift last Saturday just about did me in. So I decided just to go back to my 85% workout again, and then I&#39;ll continue from there.

I hit a 135 lb. bench press today. That has been my goal for more than a year. My messed up shoulder has delayed things. I&#39;ve been looking forward to bench pressing my bodyweight. Unfortunately, now I weigh 140 lbs (or about ten stone, as Lol would say), so the goal posts have been moved back a bit as yet. It&#39;s just as well -- my willing spotter had his hands on my bar, so the PB probably wouldn&#39;t count in Rippetoe&#39;s gym anyhow... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

Lol
12-04-2008, 06:18 PM
10 stone&#33; You great behemoth of a TunnelRat&#33; You barely fit your HST name now. *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

Big congrats on your bench PB. That&#39;s a great achievement, esp. considering all the shoulder issues you&#39;ve had. Mine are playing up again, which is a royal pain in the err... shoulders.

Shoulder health is vital to so many lifts - even squats bother mine now - that I am going to have to take it more seriously as I continue to lengthen in days. You&#39;ve proved it&#39;s possible to work around the problem and make progress, so I&#39;ll try to take a feather from your cap, sir.

TunnelRat
12-08-2008, 02:39 PM
Monday, December 8, 2008

RDLs 10x45, 5x95, 5x135, 5x185
Deadlifts 10x45, 5x95, 5x135, 5x185, 5x225, 1x275, 1x295, 20x225 (ms)
Chins 20xBW (ms)
Dips 20xBW (ms)
Triceps Pushdown 4x5x120
Preacher Curls 2x10x37
Skulls 2x10x47
Serratus Shrugs 2x10x47

I planned to back off on my deadlifts to 215lbs, 85% of my 10RM. But I went ahead with 225lbs, since I already had the big plates on the bar after my warm-up. Even so, this amounts to 20lbs less than last time.

I think perhaps I&#39;m not using my glutes enough when I lift, because my lower back tends to be a bit sore after my workout. On the other hand, I may have simply lost a bit of strength during my two-week cutting diet (it seems like I lost more strength than fat...&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif ).

I went ahead and increased my chins, dips, and pushdowns. I have no idea what my max may be for any of those exercises, but it&#39;s nice to be doing big boy chins and dips and not having to rely on the wussy-assist machine.

Slapshotz
12-10-2008, 07:41 AM
<div>
(TunnelRat @ Dec. 08 2008,2:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Monday, December 8, 2008 I may have simply lost a bit of strength during my two-week cutting diet (it seems like I lost more strength than fat...&#33; *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif ).</div>
I&#39;ve always found that that&#39;s the case. While oftentimes my strength eventually went upwards on a cut, the first few weeks saw big strength drops while my body got accustomed to functioning on the new caloric levels.

TunnelRat
12-11-2008, 05:55 PM
Thursday, December 11

Front Squats 10x45, 5x65, 5x95, 5x135,
Squats 5x135, 20x175 (ms)

Seated (single-leg) Calf Raise 2x10x70
Standing Calf Raise 20x225 (ms)
Power Shrugs 20x225 (ms)
Rack Pulls 6x365

Bench Press 10x45, 2x5x65, 4x5x75
Serratus Shrugs 10x45, 2x5x65, 4x5x75
Lying Dumbbell Row 20x65 (ms)

I missed Wednesday and will be out of town on Friday, so I made myself find an hour in the gym today.

I almost decided not to do any more bench presses, as my shoulder ached for days after last time. However, it&#39;s been better for the past day or two, so I went ahead with the assigned lifts, but skipped attempting another PR.

The rack pulls really seem to drain my energy, even though I am only moving the bar a few inches (hardly much more than a shrug...). My hope is to deadlift 350 lbs before too long. I figure a 365 rack pull might help me get used to handling a heavier bar.

Lol
12-12-2008, 08:05 PM
<div>
(TunnelRat @ Dec. 11 2008,10:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The rack pulls really seem to drain my energy, even though I am only moving the bar a few inches (hardly much more than a shrug...). My hope is to deadlift 350 lbs before too long. I figure a 365 rack pull might help me get used to handling a heavier bar.</div>
Can you not lower the pins in small steps so that you can get used to pulling the bar a little further each time? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif I guess not or you would have done it.

If the next rack pin step is too much of a jump, standing on a 2&quot; platform instead might help. A few short lengths of 4 x 2 timber laid side-by-side on their flats would add 2&quot; to the pull and would fit in your gym bag. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

TunnelRat
01-05-2009, 03:55 PM
Monday, January 5, 2009

Starting Over Once Again

Deadlifts 10x135, 5x185, 20x190 (ms)
Chins BW-30 4x5
Dips BW-30 4x5
Triceps Pushdown 2x10x100
Preacher Curls 2x10x27
Skulls 2x10x27

Cardio: one hour walking at 3.2 mph (a bit over 5 kmh)

It&#39;s good to be back in the gym again after about a four-week layoff. My holidays amounted to an SD from hell...

I&#39;m still going to follow a modified Max-Stim program. I plan to use Dan&#39;s three phase program, based on my 10, 8, and 6RM. I&#39;ll begin each phase at 75% for an A and B workout, then increase by 5% until I reach 110% of the given RM for each phase.

Rather than use the exercises Dan suggested (because I frankly don&#39;t understand what some of them are... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif ), I&#39;ll be using a Simplify &amp; Win sort of program, consisting of bench, row, chin, dip, squat, and deadlift. I&#39;ll throw in some iso&#39;s for arms, traps, and legs until the weights get too heavy.

I&#39;ve been loose with my training and sloppy with my diet over the past month or so. Thus I need to trim down a bit. In addition to keeping a close track of my diet, I intend to walk for an hour every day. That&#39;s what I did a coupla years ago when I first sought to lose close to 20 lbs.

TunnelRat
01-08-2009, 03:59 PM
Wednesday, January 7

Front Squats 5x95, 5x135
Squats 10x45, 10x65, 5x95, 20x145 (ms)

Bench Press 10x45, 4x5x65
Serratus Shrugs 2x10x65
Lying Dumbbell Row 20x50 (ms)

I didn&#39;t feel well, but I made myself go the gym anyhow. I&#39;ve been away too long to miss any more days. I folded up twice during my MS squats and had to sit for a bit. They weren&#39;t heavy or anything (starting a new cycle with weeny weights) -- I was just feeling woozy.

So I just did squat, bench, row and went home. I&#39;m fine today, and I&#39;ll be back at it on Friday.

TunnelRat
01-09-2009, 06:21 PM
Friday, January 9

RDLs 10x45, 10x95, 10x135
Deadlifts 10x95, 10x135, 5x185, 5x235, 5x255, 20x205 (ms)
Chins BW-30x5, BWx5, BW-20 4x5
Dips BW-30x5, BWx5, BW-20 4x5
Triceps Pushdown 2x10x60
Preacher Curls 2x10x32
Skulls 2x10x32
Serratus Shrugs 2x10x32

Cardio: one hour walking at 3.2 mph (a bit over 5 kmh)

For whatever reason I was very tired after today&#39;s workout. The weights are still light, but those deadlifts knocked me on my butt.

The triceps pushdown was done on a new PreCor machine -- very fancy -- lotsa chrome. However the weights, cables, and pullyes are different from the old machine, and the calibration was different. I could hardly move the 100 lb stack, so I settled for 60 lbs; that felt about right.

The one hour 3.2mph walk afterward left me feeling very weak and empty.

TunnelRat
01-12-2009, 10:17 PM
Monday, January 12

Front Squats 5x95, 5x135, 5x145,
Squats 10x45, 10x65, 20x155 (ms)

Seated (single-leg) Calf Raise 2x10x55
Standing Calf Raise 20x205 (ms)
Power Shrugs 20x205 (ms)

Bench Press 10x45, 10x65, 5x85, 4x5x70
Serratus Shrugs 2x10x70
Lying Dumbbell Row 20x55 (ms)

I did my squats and front squats together. I&#39;m still using weeny weights and will be for another few weeks, but they&#39;re kicking my butt. Apparently my extended SD has done its job.

We&#39;ve got a bunch of new equipment in the gym. The powers-that-be went out and spent about &#036;40,000 on new Pro-Line workout machines. The old stuff was fine, but the new ones have fancy paint and chrome... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

I played on the Pec-Dec for a bit after I finished the rest of my workout.

TunnelRat
01-14-2009, 08:37 PM
Wednesday, January 14

RDLs 10x45, 10x95, 10x115, 5x135, 5x155
Deadlifts 10x45, 10x95, 5x115, 5x135, 5x185, 20x215 (ms)
Chins BW-15 *4x5
Dips *BW-15x 4x5
Triceps Pushdown 2x10x80 (new machine -- the numbers are meaningless)
Preacher Curls 2x10x32
Skulls 2x10x32

Cardio: one hour walking at 3.2 mph (a bit over 5 kmh)

I am still surprised how much the weeny deadlifts are kicking my butt. Maybe I should back off the RDLs during warmups.

I&#39;ve been using 35 lb plates for my deads rather than the larger 45 lb plates. These are a tad smaller, making the intial break from the floor a bit lower. It&#39;s a similar to lifting off a small platform. I&#39;m hoping this may help the first stage of my lift when things start to get heavy.

The triceps pushdown was done on the new machine (PreCor Icarian Strength cable apparatus -- not Pro-Line as I posted before. Whoops). I have no reason to believe the weight was actually 80 lbs. I just use a weight that seems a little heavier than the previous workout.

Whoops again -- I forgot to increase the weight on my curls and skulls...&#33; I&#39;ll get it next time.

BAX67
01-14-2009, 11:36 PM
Precor Icarian Strength cable apparatus.....Whoa&#33;&#33;

TunnelRat
01-16-2009, 06:12 PM
<div>
(BAX67 @ Jan. 14 2009,11:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Precor Icarian Strength cable apparatus.....Whoa&#33;&#33;</div>
Yup, fancy&#33; But I&#39;m already more than half-way through the weight stack and my cycle has just started... http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

Friday, January 16

Front Squats 10x45, 10x65, 5x95, 5x135, 5x155
Squats 5x135, 20x165 (ms)

Seated (single-leg) Calf Raise 2x10x60
Standing Calf Raise 20x220 (ms)
Power Shrugs 20x220 (ms)

Bench Press 10x45, 10x65, 5x95, 4x5x70
Serratus Shrugs 2x10x70
Lying Dumbbell Row 20x60 (ms)

There was a line behind me at the power rack today. The guy offered to share it with me, but he looked like he was going to be squatting over 300 lbs for sets. So I went first and hurried through. I wasn&#39;t planning to lift heavy today, so I took less time with my warm-ups. Then I did my Calf Raises and Shrugs on the Shirley Machine so the other guy could use the power rack.

TunnelRat
01-20-2009, 09:48 PM
Tuesday, January 20

RDLs 10x45, 5x135
Deadlifts 10x45, 5x135, 5x185, 5x225, 1x275, 20x225 (ms)
Chins BW-15 *4x5
Dips *BW-20 4x5
Triceps Pushdown 2x10x90 (new machine -- the numbers are meaningless)
Preacher Curls 2x10x37
Skulls 2x10x37
Serratus Shrugs 2x10x37 (what the heck, I already had the bar overhead...)

Cardio: one hour walking at 3.2 mph (a bit over 5 kmh)

I missed yesterday. Looks like this week will have to be Tuesday-Thursday-Saturday.

I&#39;ve been having difficulty with deadlifts for my last several workouts, so I cut back on the number of RDLs. *Then I warmed up to a 275 lb single. It felt like I could have done three of them, but it was late and I wanted to get on with my work set.

I usually try to keep hydrated with water, but I tried drinking a protein shake along with my workout today. It was 60 grams of protein in 12 ounces of whole milk (I was all out of skim milk). I don&#39;t know if that is the reason, but I didn&#39;t feel completely whipped after I was done.

TunnelRat
01-22-2009, 10:42 PM
Thursday, January 22

Front Squats 10x45, 5x65, 5x95, 5x135, 3x175
Squats *20x175 (ms)

Seated (single-leg) Calf Raise 4x5x65
Standing Calf Raise 20x225 (ms)
Power Shrugs 20x225 (ms)

Bench Press 10x45, 5x65, 5x85, 5x105, 1x125, 20x90 (ms)
Serratus Shrugs 2x10x90
Lying Dumbbell Row 20x65 (ms)

Cardio: one hour walking at 3.2 mph (a bit over 5 kmh)

The weights are starting to get a bit interesting. The 3x175 Front Squats were actually 2 and then 1. I was having a hard time keeping the bar on my shoulders. I can&#39;t manage the clean grip, so I use the cross arms technique. I find it difficult to hold after a while.

The dumbbell rows took a bit of effort as well. It&#39;s nice to feel a little &quot;worked over&quot; afterwards.

TunnelRat
01-26-2009, 08:58 PM
Monday, January 26

RDLs 10x45, 10x95, 10x135
Deadlifts 10x45, 10x95, 10x135, 3x185, 3x225, 3x285, 20x245 (ms)
Chins BW-20x5, BWx5, BW+15x5, BW+35x1, BW-10x4x5
Dips *BW-20x5, BWx5, BW+15x5, BW+35x1, BW-15x4x5
Triceps Pushdown 2x10x100
Preacher Curls 2x10x47
Skulls 2x10x47
Serratus Shrugs 2x10x47

Cardio: one hour walking at 3.2 mph (a bit over 5 kmh)

I warmed up my deadlifts to a triple at 285 lbs. I don&#39;t know if that counts as a PR. I&#39;ve never really tried to do a triple with that much weight before. I was surprised how easily it came up, so I pulled it again and again, though my right hand felt a little weak on the third rep -- I was using a double overhand grip.

My right hand felt weak on my work set as well, when using a double overhand grip. Even though I was only pulling 245, I had to switch to a mixed grip after about ten reps.

The weights are getting heavy enough that I&#39;m going to start using M-time between reps on my curls and skulls. Last week 37 lbs seemed simple and easy, but this week, I incremented the weight too much. I was supposed to do 42 lbs, but did 47 instead. I think I&#39;m going to do that weight over again.

imported_fearfactory
01-26-2009, 09:51 PM
that&#39;s some serious deadlifting TR, great work&#33;

TunnelRat
01-26-2009, 10:48 PM
<div>
(fearfactory @ Jan. 26 2009,9:51)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">that&#39;s some serious deadlifting TR, great work&#33;</div>
And it goes up ten pounds per week&#33;

Dan Moore is a tough taskmaster.

BAX67
01-27-2009, 03:04 PM
You are a deadlifting machine TR&#33; Awesome&#33;

TunnelRat
01-29-2009, 02:13 PM
Thursday, January 29

Front Squats 10x45, 5x65, 5x95, 5x135, 3x185
Squats *20x185 (ms)

Seated (single-leg) Calf Raise 4x5x65
Standing Calf Raise 4x5x245 (ms)
Power Shrugs 20x245 (ms)

Bench Press 10x45, 5x65, 5x85, 1x135, 20x95 (ms)
Serratus Shrugs 2x10x95
Lying Dumbbell Row 20x65 (ms)

Cardio: one hour walking at 3.2 mph (a bit over 5 kmh)

I would have tried for five front squats at 185, but I had trouble holding up the bar. It wasn&#39;t my legs or back that gave out, rather the Dave Draper, crossed arms method of holding the bar becomes increasingly problematic for me as the weights get heavier. I haven&#39;t been able to us the clean grip; my arms and shoulders just don&#39;t seem to bend that way... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

imported_electric
01-29-2009, 02:26 PM
<div>
(TunnelRat @ Jan. 29 2009,3:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I would have tried for five front squats at 185, but I had trouble holding up the bar. It wasn&#39;t my legs or back that gave out, rather the Dave Draper, crossed arms method of holding the bar becomes increasingly problematic for me as the weights get heavier. I haven&#39;t been able to us the clean grip; my arms and shoulders just don&#39;t seem to bend that way... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif</div>
I had trouble when I started front-squatting and thought I was not able to hold the bar with a clean grip, but I kept trying and eventually I got to front squat with a clean grip quite comfortably. I had to widen the grip a little and point the elbows something like 45 degrees out but it felt good. I tried the crossed arms method once and it wasn&#39;t pretty, I couldn&#39;t picture myself doing a heavy front squat with it.

TunnelRat
01-31-2009, 04:44 PM
Saturday, January 31

RDLs 10x45, 10x95, 10x135
Deadlifts 10x45, 10x95, 10x135, 5x185, 5x225, 1x275, 2x295, 20x255 (ms)
Chins BW-20x5, BWx20 (ms)
Dips *BW-20x5, BWx20 (ms)
Triceps Pushdown 2x10x110
Preacher Curls 2x10x47
Skulls 20x47 (ms)
Serratus Shrugs 2x10x47

Cardio: Only 48 minutes walking at 3.2 mph (the gym closes early on Saturday)

That double at 295 lbs was supposed to be a triple, but the bar would not go up a third time. Squat day last Thursday wasn&#39;t hard and I wasn&#39;t tired or sore afterwards, but deadlifts today kicked my butt. My M-time on my work set was high from the start: it quickly went to 15 seconds, then to 20 seconds. For the last ten reps I was fighting to keep the M-time below 30 seconds.

I think I might try the Tudor Bompa or Ed Coan trick of cycling back the weight for a week or so. I&#39;m not sure I&#39;m going to do well with a simple linear increase in weight each workout.

At least it was nice to do some big boy chins and dips -- no assist at all.

TunnelRat
02-03-2009, 08:55 PM
Tuesday, February 3

Front Squats 10x45, 5x65, 5x95, 3x135, 3x195
Squats *20x195 (ms)

Seated (single-leg) Calf Raise 4x5x70
Standing Calf Raise 20x255 (ms)
Power Shrugs 20x255 (ms)
Rack Pulls (from pins) 5x365 (ms)

Bench Press 10x45, 5x65, 3x95, 1x140, 20x100 (ms)
Serratus Shrugs 2x10x100
Lying Dumbbell Row 20x70 (ms)

Cardio: one hour walking at 3.2 mph (a bit over 5 kmh)

I was beat after last Saturday&#39;s workout. So I took an extra day off, coming in on Tuesday rather than Monday. I don&#39;t know if that is what did it, but I felt much better today.

I bench pressed a Personal Best of 140 lbs and nailed the triple 195 lb. Front Squat. *I felt as though I owned my 195 lb Squats. I even had enough energy left to do a few rack pulls. My Lying Dumbbell Rows, however, are getting noticeably heavy at 70 lbs...

Lol
02-03-2009, 11:28 PM
Wow&#33; That&#39;s some great progress in your front squatting and benching, TR. Good work. Your front squat 1RM must be over 200lb now. *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

You&#39;re right. Depending on where you are in a cycle, an extra day&#39;s rest can work wonders for a bit of strength recovery.

I see, from one of the posts above, that you are using the crossed-arm technique. I find it works pretty well for lower reps but tends to make it hard to keep the bar in place during higher rep sets. I&#39;m assuming you&#39;ve tried lots of different clean-grip widths? Recently, I&#39;ve shifted my hands a bit further apart which has helped remove some of the wrist strain. And then there&#39;s the thumb thing which I tried to describe in the last post in my log.

TunnelRat
02-04-2009, 08:41 AM
<div>
(Lol @ Feb. 03 2009,11:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I&#39;m assuming you&#39;ve tried lots of different clean-grip widths?</div>
I&#39;m not able to bend my arms to the point that I&#39;m able to get a proper clean grip. Part of the difficulty with my rotator cuff is some permanent damage to both my infraspinatus and supraspinatus muscles and their respective tendons. Even after surgery the tendons there only remain intact at the extreme margins of the cuff.

Thus I try to make do with the crossed-arm technique. Although, as you point out, it seems to work less and less effectively as the weights and reps increase.

Lol
02-04-2009, 09:47 AM
<div>
(TunnelRat @ Feb. 04 2009,1:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Lol @ Feb. 03 2009,11:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I&#39;m assuming you&#39;ve tried lots of different clean-grip widths?</div>
I&#39;m not able to bend my arms to the point that I&#39;m able to get a proper clean grip. Part of the difficulty with my rotator cuff is some permanent damage to both my infraspinatus and supraspinatus muscles and their respective tendons. Even after surgery the tendons there only remain intact at the extreme margins of the cuff.

Thus I try to make do with the crossed-arm technique. Although, as you point out, it seems to work less and less effectively as the weights and reps increase.</div>
I see. Well, you have been making really good progress despite these difficulties. More power to you, Sir&#33; Sticking with sets of 3-5 with your working loads seems like a good plan. Multiple doubles could be useful too.

TunnelRat
02-17-2009, 09:49 PM
Tuesday, February 17

RDLs 10x45, 10x95
Deadlifts 10x45, 10x95, 10x135, 5x185, 5x225, 1x275, 15x225(ms)
Chins BW-20 4x5
Dips *BW-20 4x5
Triceps Pushdown 2x10x100
EZ-bar Preacher Curls 2x10x32
EZ-bar Skulls 2x10x32
Serratus Shrugs 2x10x32

Hello&#33; Back again after another unplanned SD... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif *I&#39;ve had the plague or whatever has been going around. It left me flat on my back for a week, and dragging about for another. Anyhow, I got back into the gym today for the first time in 14 days.

I don&#39;t really want to start my Max-Stim cycle all over again, so I thought I&#39;d just go back a few weeks and pick up from there. Rather than starting my deadlifts over at 185 lbs (75% of 10RM), I lifted 225 lbs (or 90% of my 10RM). However, I only did 15 reps for my work set, rather than 20.

I scaled back my other exercises as well. It may take me a bit to get back in the swing of things, but I&#39;m hoping things will pick up again quickly.

BAX67
02-17-2009, 11:27 PM
That was/is a nasty bug going around. *It caught me twice, but not nearly as bad as you had it. *Glad you&#39;re feeling better&#33;&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

Lol
02-18-2009, 05:45 AM
Welcome back TR. You were conspicuous by your absence. Glad you are now on the mend. Hope you are not suffering too much today from all those deads. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

TunnelRat
02-19-2009, 11:06 PM
Thursday, February 19

Front Squats 10x45, 5x65, 5x95, 5x135, 5x155, 5x175
Squats *20x175 (ms)

Bench Press 10x45, 5x65, 5x85, 1x125, 20x90 (ms)
Serratus Shrugs 2x10x90
Lying Dumbbell Row 20x65 (ms)

Cardio: half hour walking at 3.2 mph (a bit over 5 kmh)

The gym was crowded today. I had to wait in line several times. Thus I didn&#39;t get a chance to do my calves and shrugs.

There was a guy benching 315 lbs two or three times... I was impressed.

I&#39;m glad I didn&#39;t restart this cycle all over, but I&#39;m also glad that I backed off the weight a bit until I could get going again. I felt good with my deads on Tuesday and I felt good with my squats today.

Warming up with front squats seems to help -- I was able to get all the way ATG with my back squats&#33; I think I&#39;m ready to progress the weights a bit next week.

TunnelRat
02-23-2009, 07:31 PM
Monday, February 23

RDLs 5x135
Deadlifts 5x135, 3x185, 3x225, 3x285, 20x245(ms)
Chins BW-20x5, BWx5, BW-10x20 (ms)
Dips *BW-20x5, BWx5, BW-10x20 (ms)
Triceps Pushdown 2x10x110
EZ-bar Preacher Curls 2x10x37
EZ-bar Skulls 2x10x37
Supine Shoulder Raise* 2x10x37
Pec-Dec 90x20 (ms)

Rack Pulls (knee high) 3x285, 3x315, 3x365, 3x375

Cardio: one hour walking at 3.2 mph (a bit over 5 kmh)

I felt good today. The deadlift 285 lb triple came right up, and everything else seemed to go smoothly.

There was a young man there doing rack pulls -- sets of 8 -- working his way up to 465 lbs. It looked like such fun that I went back and did some sets of three when he finished. I set the bar right at the crease between my patella and vastus medialis. Next time I&#39;ll set the bar a bit lower.

[*Whoops&#33; I just learned that what I have been calling a Serratus Shrug is more aptly named a Supine Shoulder Raise.]

BAX67
02-23-2009, 08:13 PM
Hey, what happened to that young man deadlifting avatar? http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

Nice rack pulls TR&#33;&#33;

Lol
02-24-2009, 12:17 AM
<div>
(TunnelRat @ Feb. 24 2009,12:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I felt good today. The deadlift 285 lb triple came right up, and everything else seemed to go smoothly.

There was a young man there doing rack pulls -- sets of 8 -- working his way up to 465 lbs. It looked like such fun that I went back and did some sets of three when he finished. I set the bar right at the crease between my patella and vastus medialis. Next time I&#39;ll set the bar a bit lower.</div>
Hey TR, that&#39;s some nice work.

Here&#39;s a thought: once you have reached the end of your cycle, and your limit with regular MS deads, you could try switching to rack pulls*and then continue to increment the load a few more times. A set of MS rack pulls would be pretty brutal for a few weeks and would make for an interesting experiment. In fact, it sounds like so much fun that I think I&#39;ll give it a go at the end of this cycle.

TunnelRat
02-24-2009, 07:43 AM
<div>
(Lol @ Feb. 24 2009,12:17)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Here&#39;s a thought: once you have reached the end of your cycle, and your limit with regular MS deads, you could try switching to rack pulls*and then continue to increment the load a few more times. A set of MS rack pulls would be pretty brutal for a few weeks and would make for an interesting experiment. In fact, it sounds like so much fun that I think I&#39;ll give it a go at the end of this cycle.</div>
Excellent&#33; I may try that. There are any number of things I&#39;d like to do, but don&#39;t have a way to fit into my program (Leg Presses come to mind as well).

The rack pulls I did yesterday really drained my CNS. It occurs to me that I may well not be able to keep that sort of thing up for long. However, by slipping them in at the end of my program, I could continue with some heavy work for a bit longer.

TunnelRat
02-25-2009, 04:30 PM
Wednesday, February 25

Front Squats 10x45, 5x65, 3x95, 3x135, 3x185
Squats 3x185, 1x205, 1x225, 1x245, 20x185 (ms)

Bench Press 10x45, 5x65, 3x85, 1x105, 0x145 (miss&#33;) 1x135, 20x95 (ms)

Lying Dumbbell Row 20x65 (ms)

I was feeling my oats today, so I tried for a PR 145 lb bench press -- and missed it. I just couldn&#39;t lock it out. So I went back a few minutes later and settled for a 135 lb lift.

I ran out of time again, so no calf work or shrugs.

Lol
02-26-2009, 11:31 PM
<div>
(TunnelRat @ Feb. 24 2009,12:43)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The rack pulls I did yesterday really drained my CNS. It occurs to me that I may well not be able to keep that sort of thing up for long. However, by slipping them in at the end of my program, I could continue with some heavy work for a bit longer.</div>
Yeah, but you added a whole pile of extra weight to what you were using for deads. I was meaning that you go with a few more increments over your regular 5RM deadlift loading (ie. ~ your end of cycle MS loads). So if you finished up your regular deads with 20 x 275, you might switch to rack pulls and try for 20 MS reps x 285 one session, 20 x 295 the next, and then maybe 20 x 305 to finish up your cycle. You might find you can make the increments a bit larger than that, or that may prove to be too much. You&#39;ll have to suck it and see. It should feel pretty darn good though&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/mad.gif http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

Never mind about the 145. You&#39;ll get it one of these days. Just keep that shoulder healthy.

TunnelRat
02-28-2009, 03:39 PM
Saturday, February 28

RDLs 10x45, 10x95, 5x135
Deadlifts 10x135, 3x185, 3x225, 1x275, 3x295, 20x255(ms)
Chins BW-20x5, BW+25x3, BWx20 (ms)
Dips *BW-20x5, BW+25x3, BWx20 (ms)
Triceps Pushdown 2x10x110
EZ-bar Preacher Curls 2x10x42
EZ-bar Skulls 2x10x42
Supine Shoulder Raise 2x10x42
Pec-Dec 100x20 (ms)

Nailed the 295 lb. deadlift triple&#33; (Though, to be fair, I did pause about 15 seconds between reps). I used straps (Versa-Grips) and a double overhand grip for the 295 lb lift. Then on my work set *I used a double overhand grip, but had to strap up after about 8 or 10 reps. I&#39;m gonna have to get out my grippers and work on my grip strength once again.

No cardio today. I have a meeting tonight and didn&#39;t want to risk being utterly exhausted.

@Bax &quot;Hey, what happened to that young man deadlifting avatar? &quot;

I didn&#39;t think the picture showed up very well. I tried for about a day, then went back to the old reliable Spaceman Spiff.

TunnelRat
03-02-2009, 05:14 PM
Monday, March 2

Front Squats 10x45, 5x95, 3x135, 1x185, 1x205
Squats 1x205, 3x225, 20x195 (ms)

Bench Press 10x45, 5x65, 1x95, 1x140, 20x100 (ms)
Lying Dumbbell Row 20x70 (ms)
Pec-Dec 20x100 (ms)

I watched Rippitoe&#39;s Youtube squat video about using hip drive. When I read about it before, I didn&#39;t understand, but watching Rip&#39;s video, I think I got it. So today I focused on keeping my head and eyes down, and lifting up my butt rather than my chest. It seemed to help.

It looks as though I may have re-injured a previous surgery. My doctor says it probably wasn&#39;t because of weight training but rather it was more likely caused by something else. I am still allowed to train, but I confess I was a lot more careful (and wore a belt&#33;). There is a treatment available that may let me recover without surgery; my doctor is looking into it.

TunnelRat
03-05-2009, 05:29 PM
Thursday, March 5

No Deads, No Squats (why bother to come in...? *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif )

Bench Press 10x45, 5x65, 1x95, 0x145, 1x135, 20x105 (ms)
Supine Shoulder Raise 2x10x105
Lying Dumbbell Row 20x70 (ms)

Chins BW-20x5, BW+10x20 (ms)
Dips *BW-20x5, BW+10x20 (ms)
Triceps Pushdown 20x120 (ms)
EZ-bar Preacher Curls 2x10x42
EZ-bar Skulls 2x10x42
Supine Shoulder Raise 2x10x42
Pec-Dec 20x100 (ms)

I&#39;ve been advised not to do any squats or deads for a while -- at least until we can determine more specifically whether I have managed to re-injure myself. I&#39;m having a bit of pain directly over the scar from a previous hernia repair. There is some concern that it may have reherniated, so I am to lay off the major core exercises until the doctors can determine what to do.

So, pour me a latte and fit me for spandex&#33; I spent an afternoon in the gym without doing a single deadlift or squat. I think my sperm count may have dropped by 20%...&#33; If a man can&#39;t lift heavy, is he a man at all?

Since I couldn&#39;t do any deads, I rolled in my bench press and rows from my &quot;B&quot; workout. I figure that at least they are still compound exercises. I tried once again for a PR on bench, and missed it once again. The 145 lb bar nearly squashed me, but 135 lbs went up just fine less than a minute later. Chins were okay at bodyweight plus 10, but the dips took a bit of work at the same weight. The triceps pushdown finally got heavy enough that I decided to use Max-Stim M-time, rather than sets of 10.

Next time I&#39;ll do my squat and shrug workout minus the squats and shrugs. I&#39;ll roll in my chins and dips to take their place. Thus I should have enough time to do my calve raises. Otherwise I won&#39;t be getting any lower body work at all.

Dag, if this goes on for long, I&#39;ll be doing curls in the squat rack...&#33;

Lol
03-05-2009, 08:21 PM
All the very best TR. I hope your docs can sort you out and send you hurrying along the old healing road ASAP.

Would it be out of the question to try some thigh extensions and curls or would that be just as likely to make matters worse? Of course, being a squats and deads kind of guy, you probably don&#39;t even know what they are&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

TunnelRat
03-07-2009, 04:58 PM
<div>
(Lol @ Mar. 05 2009,8:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Would it be out of the question to try some thigh extensions and curls or would that be just as likely to make matters worse? Of course, being a squats and deads kind of guy, you probably don&#39;t even know what they are&#33;</div>
Thigh extensions and curls still produce pressure in the injured area (though likely not as much as squats or deads). Besides, I&#39;d have to fight my way past all the nancy-boys and the ferns in order to reach the machines...

The doctor wants to try some spinal decompression therapy. There&#39;s maybe a 20% chance that the hernia can repair itself. One out of five is not so good, but it&#39;s way better than nothing. I go in next week.

Saturday, March 7

No Deads, No Squats *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

Bench Press 10x45, 5x65, 3x95, 1x145 PR, 20x105 (ms)
Supine Shoulder Raise 2x10x105
Lying Dumbbell Row 20x75 (ms)

Chins BW-20x5, BW+15x20 (ms)
Dips *BW-20x5, BW+15x20 (ms)

Pec-Dec 20x100 (ms)

I finally nailed the 145 lb bench press. Yessssss&#33;&#33;

105 lbs is still heavy, though, for my work set. I&#39;ve used that weight for two workouts. I think I&#39;ll try it again next week. My M-time is high between reps -- past 20 seconds for the final few. I&#39;m not too concerned about RBE just yet.

I think I&#39;ll repeat BW+15 for chins and dips as well, but I&#39;m ready to move up on the Pec-Dec.

I intended to do calves, seated and standing, but the gym closed early and they threw me out...

BAX67
03-07-2009, 07:23 PM
Hey that&#39;s a great bench TR&#33;&#33;

Hope you heal up soon and can get back to that hardcore, old school, grit your teeth deadlifting and squatting that you love so dearly.

TunnelRat
03-12-2009, 06:18 PM
Thursday, March 12

No Deads, No Squats ...

Bench Press 10x45, 5x65, 3x95, 1x115, 1x150 PR
Incline Press 1x75, 20x65 (ms)
Incline Shoulder Raise 2x10x65
Lying Dumbbell Row 20x75 (ms)

Chins BW-20x5, BW+40x3, BW+15x20 (ms)
Dips *BW-20x5, BW+40x1, BW+15x20 (ms)
Triceps Pushdown 4x5x120
EZ-bar Preacher Curls 2x10x47
EZ-bar Skulls 2x10x47
Supine Shoulder Raise 2x10x47
Pec-Dec 20x110 (ms)

I finally got my 150 lb bench press&#33; That has been my goal for the past year. I had a good spotter, too. He handed the bar off to me then kept his hands away. I struggled to lock it out, but I got it done. Yeeeeeeeee haw&#33;

Otherwise, I&#39;m kind of floundering in my workouts with no squats or deads to serve as a sort of anchor. I&#39;m pretty much just doing benches, and rows, chips, and dips, plus some isos. This time I substituted an incline bench press for my usual flat bench press, just for some variety.

I did my chins and dips separately today, rather than supersetting them. It probably took a few minutes more, but I didn&#39;t have to fool with changing position constantly. I finished with plenty of time left, so I did a bunch of mindless isos.

_tim
03-12-2009, 06:55 PM
CONGRATULATIONS, TR&#33; 150 lb Bench is a wonderful accomplishment&#33;

imported_electric
03-12-2009, 07:54 PM
Congrats TR, time to update that signature&#33;

Lol
03-13-2009, 07:15 AM
* TR *
Cloud9

Big congrats on your accomplishment TR&#33; That&#39;s a pretty darn impressive bench number at your bodyweight, irrespective of your age, and especially with a long-term shoulder issue to contend with.

Have you watched the benching section of Ripp&#39;s SS vid yet?

TunnelRat
03-18-2009, 06:44 PM
<div>
(Lol @ Mar. 13 2009,7:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Have you watched the benching section of Ripp&#39;s SS vid yet?</div>
Yes, I watched the Rippetoe DVD last night. Very helpful. I changed the width of my grip, the place where I touched the bar to my chest, and my position under the bar. I also got rid of the clips that hold the plates on. What a terrific coach&#33;

Wednesday, March 18

No Deads, No Squats ...

Bench Press 10x45, 5x55, 3x95, 1x135, 20x110 (ms)
Supine Shoulder Raise 2x10x110
Lying Dumbbell Row 20x80 (ms)

Chins BW-20x5, BWx5, BW+50x1, BW+20x20 (ms)
Dips *BW-20x5, BWx5, BW+20x20 (ms)
Triceps Pushdown 20x120 (ms)
EZ-bar Preacher Curls 20x52 (ms)
EZ-bar Skulls 20x52 (ms)
Supine Shoulder Raise 2x10x52
Pec-Dec 20x110 (ms)

I haven&#39;t been able to get into the gym regularly. I&#39;ve been spending a few days each week in physical therapy. I don&#39;t think it&#39;s gonna work, but it&#39;s worth a shot. The alternative is surgery.

Things are starting to feel heavy as I approach what should have been the end of my cycle. My M-time for the bench press quickly runs up past 15 seconds. Chins, dips, and curls likewise are taking longer between reps. The dumbbell row feels heavy, but my M-time is still below 15 seconds.

I may decide to back off on the weight for a week or so, then cycle up again.

colby2152
03-20-2009, 09:45 AM
Congrats TR.. always new strength goals to attain&#33;

TunnelRat
03-28-2009, 03:23 PM
Saturday, March 28

Max-Stim (modified) -- Phase Two

No Deads, No Squats http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

Bench Press 10x45, 5x65, 5x85, 3x105, 20x80 (ms)
Incline Bench Press 20x55 (ms)
Lying Dumbbell Row 20x55 (ms)

Chins BWx20 (ms)
Dips *BW-10x20 (ms)
Triceps Pushdown 20x100 (ms)
EZ-bar Preacher Curls 2x10x42
EZ-bar Skulls 2x10x42
Supine Shoulder Raise 2x10x42
Pec-Dec 2x20x100 (ms)

One hour walking at 3.2 mph

I finished Phase One of my Max-Stim program. It just didn&#39;t seem like I had accomplished much without any heavy squats and deads there at the last. My rehab is taking up a lot of my time and energy, so it&#39;s been ten days of SD.

Now I&#39;m starting Phase Two of my Max-Stim program (modified to exclude any squats or deads). *The beginning weights are cut back a bit -- shades of Tudor Bompa. Thus I was able to finish up in well less than an hour, even though I threw in a set of incline bench and and extra set on the Pec-Dec .