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Post by jesseisrael on Jan 27, 2009 14:37:25 GMT -5
I ofund paul's reverse pyramid too much for my recuperative abilites. Got sick and worn by week three...  Anyhow, I thinking of going to a two lift a day program, in the framework of Dan John's opne lift a day and need some feedback. The program would be Day One Bench Incline Day Two Squats Shrugs Day Three Bent over Rows Pullups Day 4 off Day 5 Overhead Press Lying Tri Extensions Day Six Stiff legged deadlifts( these work my own deadlift better) Curls Day seven off The rep structure would be Week one: 7 sets, 5 reps Week Two: 6 sets, 2 reps Week Three reps 5, 3 and 2 Week four off I like the one lift a day but noticed a lrage drop off in size with it. I though that by adding a bodybuilding movement after that maybe I could have a bit of both worlds...Any thoughts? ;D |
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Post by joebear on Jan 27, 2009 16:17:15 GMT -5
Gotta agree with you on adding the extra bodybuilding type of movement, I think you can have the best of both worlds -look good and still be strong, -I have found I have to be careful with the extra exercise ( bodybuilding type stuff ) or I will quickly overtrain - always a pleasure reading your stuff bro !
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Post by jesseisrael on Jan 27, 2009 16:30:54 GMT -5
You know Joebear, Iam just amazed at how quickly I tend to overtain now. I get grumpy and owly first, tehn start snapping and the sleep gets restless, then sick. I swear that you can set your watch by it. Of course, I am stubborn and I don't seem to get it until the sickness sets in   |
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Post by joebear on Jan 27, 2009 17:29:36 GMT -5
I know exactly what you are saying bro, after I turned 40 my recuperative abilities seemed to slow somewhat . I have been fighting a nagging shoulder injury since around Christmas - I NEVER used to get hurt doing strenuous work outside of the gym, ( but it seems after shoveling a few roofs for 8 hrs. straight I now have an injury that is going to last a while, I used to be able shovel roofs all weekend and workout hard, not any more bro ! )
But hey, you just adapt and use your experience / wisdom to help some kid "down the road" become a little better because of what you have learned
: )
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Post by uncleal on Jan 27, 2009 19:41:15 GMT -5
It'll be interesting to see how you fare with the Dan John stuff, Jesse. Many of those guys over on the IOL website (not only Dan, but the website trainers) preach"less is better". However, none of them is very well built, and two were elite powerlifters who have an axe to grind because they burnt out young, I've been reluctant to abandon my powerlifting/bodybuilding combos, in spite of their nagging. However, who am I to knock them? I overtrain more than anyone else who logs there.
Personally, I think you'll lose some size, but I hope I'm so wrong that you not only get bigger and buffer, but dunk that 500 lb squat you've been chasing.
Best of luck, brother.
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Post by jesseisrael on Jan 27, 2009 19:51:42 GMT -5
Here is what I learned the first time around on the Dan John program. It just wasn't enough, now I probably shouldnt have gone on Paul's supertestosterone program at 45 either. I am certain that there is a happy medium to be had and I am going to have to find it.
I am being castigated, sort of, on that forum for the idea of doing two lifts a day but I am hoping that I am going to be able to find that happy medium that I am talking about. I am also not sure if I respond all that great to low reps as I always lose size on the type of program., so experiment I will away and apart from picking sides and choosing dogma.
Once I get better, I think that I am going to try 2 lifts a day. I have been trying to worout the combos of exercises and by George, I think that i have it..
Here we go
Day One
Squats and Shrugs
Day Two
Bent Over Rows and Curls
Day Three
Bench and Overhead Press
Day Four
Off
Day Five
Deads and Pullups
Day Six
Inclines and lying tricep extensions.
Reps and sets yet to be determined...Any feedback on this plan would be nice... ;D
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Post by uncleal on Jan 27, 2009 20:00:32 GMT -5
Ooooooo, I LIKE that one, Jesse! I think you're onto something.
Now, if I were to try such a combo, I think I might stay with the Dan John rep schema for the heavy combo lifts. However, I'd definitely go with higher reps curls, pullups, and tri extensions.
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Post by jesseisrael on Jan 27, 2009 20:01:56 GMT -5
Hey Al, I was looking for sets reps that would foster both growth and strength while bearign in mind my lack of recuperative abilities. I was thinking of 3 weeks of 5x5's followed by I week of 3x3's with 1 week of 5, 3 and 2...or something like that. It is my cold infected mind that is keeping me from thinking straight I tell ya.  |
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Post by uncleal on Jan 27, 2009 20:12:01 GMT -5
You're thinking is good, Jesse, and I like the plan. However, I wouldn't go below 6-8 reps on the pullups, curls, and triceps extentsions. After all, ya gotta pump yer guns.  |
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Post by jesseisrael on Jan 27, 2009 20:47:36 GMT -5
Thanks Al, I like that idea as well...so the 7 sets of 5 on the core week one. 6 sets of three on week two and 5,3,2 on week three and some sets of 6-8 reps on others and maybe max out pullups...very cool. I sort of like the jailhouse 21's for biceps too. I am not a believer that you can't be strong and pretty at the same time. After all, we sexy bald guys have to stick together.  |
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Post by uncleal on Jan 28, 2009 6:58:38 GMT -5
Yea, you can be strong & pretty, but unfortunately, overtraining is always a problem.
Love the 21's, too.
If this works out for you, I'll consider trying a cycle this year. Rest assured, I'll be watching your log for progress reports. Good luck!
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Post by jesseisrael on Jan 28, 2009 18:51:54 GMT -5
Uncle Al,
I didn't know that the OLAD people were cultish in nature. Sort of like the old HIT versus High Volume deal huh? I am feeling crudy today but if better by the weekend, I am going to try to begin the hybrid program..
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Post by uncleal on Jan 29, 2009 11:29:10 GMT -5
That's a tough forum to break into, unless you're into Olympic lifting and especially the Highland games. Dan is their guru, most of his guys think all of his teachings (not just OLAD) inerrant...and, as I think you saw, unchangeable. Few have done any powerlifting (although I understand Dan was quite good at it), and none are into bodybuilding in any way, shape, or form. I only visited, because I noticed you had posted there.
The more I look at your latest hybrid, the more I like it.
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Post by jesseisrael on Jan 29, 2009 12:28:50 GMT -5
Al,
That is apparent. I am not a big fan of gurus and like the zen notion of when you meet the Buddha on the road, kill him because you are the Buddha. I like fishing for info but ultimately, I am the Buddha so to speak and if I can get past this bug that has me sounding just like Barry White, I will soon give this routine a shot. ;D
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Post by papatom on Jan 29, 2009 16:31:52 GMT -5
I ofund paul's reverse pyramid too much for my recuperative abilites. Got sick and worn by week three... Anyhow, I thinking of going to a two lift a day program, in the framework of Dan John's opne lift a day and need some feedback. The program would be Day One Bench Incline Day Two Squats Shrugs Day Three Bent over Rows Pullups Day 4 off Day 5 Overhead Press Lying Tri Extensions Day Six Stiff legged deadlifts( these work my own deadlift better) Curls Day seven off The rep structure would be Week one: 7 sets, 5 reps Week Two: 6 sets, 2 reps Week Three reps 5, 3 and 2 Week four off I like the one lift a day but noticed a lrage drop off in size with it. I though that by adding a bodybuilding movement after that maybe I could have a bit of both worlds...Any thoughts? ;D I am just starting Bossi's bench routine under his guidance. I just finished my second week, and I thought that it might be too much volume for me, but I'm actually feeling pretty good. I benched on Tuesday and was very sore yesterday, but feel pretty good today. In the past I've never done more than 6 total sets for chest, so this is a real eye-opener. I do like your routine of one-lift per day along with a bodybuilding-rep assistance. If i could get to the gym more often I would probably try that as well. |
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Post by jesseisrael on Jan 29, 2009 17:48:42 GMT -5
Tom
That is one of the things that I like about my garage gym set up. I liked Paul's routine but my wife and kids didn't much as I was turing into the old steroid me...
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jp
Full Member
Posts: 183
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Post by jp on Feb 19, 2009 20:34:33 GMT -5
I ofund paul's reverse pyramid too much for my recuperative abilites. Got sick and worn by week three... Anyhow, I thinking of going to a two lift a day program, in the framework of Dan John's opne lift a day and need some feedback. The program would be Day One Bench Incline Day Two Squats Shrugs Day Three Bent over Rows Pullups Day 4 off Day 5 Overhead Press Lying Tri Extensions Day Six Stiff legged deadlifts( these work my own deadlift better) Curls Day seven off The rep structure would be Week one: 7 sets, 5 reps Week Two: 6 sets, 2 reps Week Three reps 5, 3 and 2 Week four off I like the one lift a day but noticed a lrage drop off in size with it. I though that by adding a bodybuilding movement after that maybe I could have a bit of both worlds...Any thoughts? ;D Will you be able to recover from that routine?? I started something similar. Monday - Squat and assistance like leg ext/leg curls and calf work Tuesday - Bench Press, flys, triceps ext and maybe some curls or chins Thursday - Deadlift, bent rows and shrugs Friday - Military press and tricep extensions I do ab work at every workout..... I take Wed and the weekends off. At 47, with a demanding job, family and a gigging band, this is about all I can handle. The workouts last about 30-40 minutes...tops! Cheers, John |
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