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Post by nachtegaal45 on Oct 20, 2010 21:56:17 GMT -5
Been lifting somewhat committedly but without noting my progress online ,no tabulating,anyways:
Squat day(light day,5/3/1): 2 warmup sets preceding: 377.5x15(became unbalanced,bar was not symmetrical on the traps)
hypertrophy work: straight-backed single-legged squats for lateralis emphasis, with a medicine ball supersetted with bilateral ones
toes out leg extensions: 100 pounds light weight for controlled,slow,deliberate reps
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Post by nachtegaal45 on Nov 9, 2011 14:02:54 GMT -5
Keep forgetting to make updates here;it's been a while.
squat(stance altered to more of a close-footed,vastus lateralis-utilising one since last post) warmup: 1x10@135 1x10@225 1x5@315 working set: 1x13@442.25
3 second pause-squats: 1x7@350
quadriceps wall squat(leaning back to de-emphasise hamstrings) one-legged supersetted with two-legged first set with 80 pounds,second set with 40 pounds, third set with bodyweight
leg extensions with 140 for sets of 12
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Post by thatnuckolskid on Nov 10, 2011 1:57:24 GMT -5
wow! that's quite a jump in squatting over a year. 5/3/1 the whole way? what are you weighing these day?
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Post by nachtegaal45 on Nov 10, 2011 16:46:21 GMT -5
Nah,the heavy day and a developing sticking point were complotting against me;in response I just started using a high-rep/high-rep/low-rep muscle-shock scheme that I used to use with isotonic-to-isometric holds that Bill Starr prescribed in an article I had read.Now I am using just linear stuff by adding 2.5 pounds a week as I haven't felt any weakness coming out of the hole in some time now,and the bottom-end work should keep it that way.
I'm weighing about 285 these days,thinking about trying out at DE for an arena league football team.
You're bubbly and upbeat as usual! Always good to hear from you bro.
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Post by nachtegaal45 on Nov 10, 2011 16:49:43 GMT -5
benching:
bench press: 2x10@225
1x31@280
conjugate exercise for outer chest: extended ROM pushups with 60-pound backpack(wide-placement) 1x22
hypertrophy: weighted dips pyramiding down a couple sets of incline
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Post by nachtegaal45 on Nov 16, 2011 20:11:36 GMT -5
deads: Still looking for a groove that will let me recover well as far as synchronising workouts goes;I'ma try the 5/3/1 starting with a very light weight. The good news is that isotonic-to-isometrics have helped the bottom of my pull immensely.
5/3/1 day 1: warmups then: 305x12(had 10 more in me but taking it easy the first few weeks) deadlift against pins 4 inches off the floor 422.25 for 10 seconds
constant tension cable good mornings: 2x10 with 200 pound stack
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Post by nachtegaal45 on Nov 16, 2011 20:16:42 GMT -5
lat workout:
wide-grip cable pulldowns 1x12 with 420 drop sets with 300 and 200
mixed-grip wide-grip pullups 1x8 with 10 pounds 1 set with bodyweight
underhand dumbbell rows 1x12 with 200 pounder 1x12 with 150 pounder burnout set with a 70 pounder
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Post by nachtegaal45 on Nov 19, 2011 21:18:36 GMT -5
squat workout from Wed: 2x10@225 1x4@320
working set(taking it easy this week): 447.5x11 3 second-pause squats: 365x4
hip flexor leg lifts Bulgarian split squats leg extensions
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Post by Rosario-546 on Nov 21, 2011 7:21:35 GMT -5
Dam 450x11, Nice work
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Post by nachtegaal45 on Nov 26, 2011 18:27:22 GMT -5
last week's bench workout:
260x40
weighted pushups on stands with increased ROM: 20 with a 65 pound-backpack
isotonic to isometric hold: 10 seconds 4 inches off the chest with 320 hypertrophic work
last week's deadlift workout: good mornings: 4x5 with 200 pounds then: 1x4 with 355
isometric to isotonic hold: 450 pounds against stationary pins 6 inches meta-floor 10 seconds grip work
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Post by nachtegaal45 on Nov 26, 2011 18:29:02 GMT -5
forgot to mention the high pulls 5x5 ramped up to 255
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Post by Rosario-546 on Nov 27, 2011 12:58:58 GMT -5
260x40? Guess I should have expected after last weeks 405-11, nice work
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Post by nachtegaal45 on Nov 28, 2011 9:31:21 GMT -5
squatting warmups: 1x10@135 1x5@225 1x4@315
working set: 1x12@450
good morning warmups: 1x20@135
working set: 1x5@357.5(could've gone higher,but this is an unfamiliarised neuromotor for me)
leg hypertrophy work: leg extensions and double-legged reclining squats(hack movement with an instability ball against the wall)
I have come to the conclusion after finally(FINALLY as in 4 years of searching for Bill Starr's"Deadlift Without Deadlifting"article)that I will no longer be using standard deadlifts as a maximum effort /heavy movement to train the deadlift.Good mornings are the staple of his program,as as the bar is so far from the fulcrum,it seems that my hamstrings/posterior chain is far better worked and my quadriceps get the break they need while being movement-specific;however,I will be doing grip-specific staggered holds for time and shrugs still for grip work.
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Post by crazy on Nov 28, 2011 22:53:57 GMT -5
Would you mind sharing the link?
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Post by nachtegaal45 on Nov 29, 2011 8:15:20 GMT -5
I don't recall the link because I saved the facsimile as two .jpg picture files but if you have an email I can send you those.
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Post by nachtegaal45 on Nov 29, 2011 8:16:43 GMT -5
part 1 Attachments:
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Post by nachtegaal45 on Nov 29, 2011 8:17:12 GMT -5
part 2 Attachments:
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Post by nachtegaal45 on Dec 1, 2011 7:07:48 GMT -5
bench day:
warmups: 1x10@225 340 held at arm's length for 10 seconds(PAP)
working set: 1x40@261.25 conjugate bottom end work: wide-grip bench press 1x4@292.25(grueling) isotonic to isometric hold(3 inches off chest) 322.25 benched to pins and forced against pins for 8 seconds hypertrophy work: bodyweight dips at 286 and incline benching
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Post by nachtegaal45 on Dec 1, 2011 7:28:15 GMT -5
core work: a few sets of dead bugs for iliacus and front of core one-legged hip thrusts(toes up) alternating with hip thrusts with 90 pounds in lap then the same thing with toes curled down to activate the hamstrings cobra stretches
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Post by nachtegaal45 on Dec 3, 2011 10:39:22 GMT -5
back hypertrophy work: pulldowns: 1x10@200 1x17@405 240 to failure dropsetted with 120 to failure half-pulldowns 1x5@440 isometric hold at top position: bodyweight+5 pounds for 20 seconds mixed grip pullups: 1x10 with bodyweight 1x5 with bodyweight low inverted-grip cable rows: 1x11@205 150,130 to failure
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Post by nachtegaal45 on Dec 4, 2011 9:17:32 GMT -5
armwrestling work: 4-inch dumbbell curl 117.25 dumbbell for 80 repetitions wrist curls(single-handed) 110x2 70x12 50(burnout) fully supinated wrist curls for hypertrophy biceps hypertrophy work
calves: seated 5x5 and standing with a 90-pounder with one-legged/bilateral supersetting
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Post by nachtegaal45 on Dec 5, 2011 17:46:25 GMT -5
deadlift work:
good mornings: 1x5@135 1x5@185 2x5@225 1x6@367.25
shrugs 30-second deadlift hold with 450
isotonic to isometric hold: 450 against pins set 4 inches off the ground for 10 seconds
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Post by nachtegaal45 on Dec 6, 2011 15:48:47 GMT -5
squat workout:
barbell squats: 1x5@135 1x5@225 1x3@335 1x12@457.25
3-second pause squats: 1x5@370
leg extensions explosive leg lift burnouts at reclining leg lift/lower abdominal station Bulgarian Split Squats
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Post by buckeye2010 on Dec 7, 2011 16:29:24 GMT -5
You really put alot of reps with fairly heavy weights in your routines. I might be able to do your routine but at about half the reps.
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Post by nachtegaal45 on Dec 9, 2011 0:08:31 GMT -5
The compliment means quite a bit..thanks!
bench day today:
2x15@225 10 second hold at arm's length(PAP) 1x41@266.25 concentric presses at chest level up 4 inches: 352.5x6 lockouts(half-foot ROM) 440x25 dips incline machine presses
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