Wayne (vwshepherd) Log

[vwshepherd]

Today was Chest/Back Day


Bench Press:
            245lbs: 5x5reps

Bent Over Row (Barbell):
            135lbs: 4 x 8reps

Incline Bench Press:
            135lbs: 4 x 6reps

Close Grip Cable Row:
            120lbs: 4 x 10reps

Dumbbell Floor Press:
            70lbs: 4 x8 reps

Cable Face Pulls:
            100lbs: 4 x 12reps

Dumbbell Fly's:
            20lbs 2 x 10reps
            25bs 2 x 10reps

Any input would be greatly appreciated fellas. I recently changed my grip for bench press to bring my hands in a bit closer (shoulder width apart). My numbers on bench have suffered.


Measurements: (10/15/2017)
Chest: 51.25"
Stomach: 49"

Bicep (left): 15.25"
Becep (right): 15.25"

Thigh (left): 29.25"
Calf (left): 20"

Thigh (right): 30.25"
Calf (right): 20.5"

Weight: 333lbs (Down from 600lbs)

[vwshepherd]

Legs:


Squats:
275lbs 5 sets x 5 reps


Front Squats:
135lbs: 4 sets x 8 reps


Good Mornings:
185lbs: 4 sets x 8 reps


Leg Press:
275lbs: 4 sets x 12 reps


Calf Raise:
135lbs barbell (standing on ledge): 4 sets x 15 reps

Seated Leg Extension:
140lbs: 4 sets x 15 reps

[Ryan]

quite a bit of redundancy there in that session.

If it's me, I save the front squats for deadlift day, or as an alternative squat variant training day (same with GM's). Honestly, I'd throw the leg press out because it's just an injury rehab substitute to a low bar squat, and since you're already squatting (as you should be), it's just extra work and more isn't necessarily better.

[vwshepherd]

Thanks, I've thought the same.


Other than the sets of 5, what would you be doing differently? A lot of times I decrease to a couple sets of 3 then sets of 1 till failure

[Ryan]

How old are you, and are your goals primarily health-related or are you training for a meet? Your response will dictate what direction my answer comes from.

[vwshepherd]

Shoulders:
Over Head Press:
135lbs: 5 sets x 5 reps

Front Shoulder Raises:
10lbs x 10 reps
12lbs x 10 reps
15lbs x 10 reps
20lbs x 10 reps
25lbs x 8 reps

Shoulder Flys:
10lbs x 10 reps
15lbs x 10 reps
20lbs x 10 reps

Shoulder Press till failure (and back): 6 reps each
Worked my way up 5lbs at a time going from 20lbs-60lbs, then worked my way back down to 20lbs

[vwshepherd]

Oct 19, 2017 16:01:02 GMT -5 Ryan said:

How old are you, and are your goals primarily health-related or are you training for a meet? Your response will dictate what direction my answer comes from.

At this point not a meet. I would like to do one at some point either late next Spring or Summer.

So for now, you could say that I am building a base of sorts. I am working primarily for health-related reasons while attempting to build overall strength. I have never been one of the "pretty boys". Never have or will have that desire I don't think.

I started out at 600lbs and have worked my way down to 330lbs now. In the past 6 months I have dedicated my workouts with a focus on powerlifting exercises adding Deadlifts and Squats back to my regimen. I have went from 386lbs to the 330lbs during this time and been fortunate enough to build strength as well.

[vwshepherd]

Back/Legs/Arms:

Deadlifts:
315lbs: 5 sets x 5 reps

Rack Pulls:
355lbs: 4 sets x 6 reps

Romanian Deadlifts:
225lbs: 4 sets x 6 reps

Arms: 700 Rep Challenge
Supersets (alternating grips; increasing weight each round)

[Ryan]

My feeling for anyone who's looking to just generally get stronger is to focus for a solid 3-5 months on nothing but a "strong lifts" style of programming. You really keep to exercises that are multi-joint in nature so that you can move the most weight possible using the best form possible, which gets you strong faster than doing a some compound movements mixed with some single-joint movements.

Now, here's the good news: looking at the first few training sessions you've logged here, I see a good amount of what I'm talking about woven into your sessions already. For instance, the 5x5 pulling, the 5x5 squatting, etc.

My personal feeling is that you take those two lifts along with bench and strict overhead press and train three times a week adding a small amount of weight each training session (not per week, per session), and keep doing this until you are unable to add more weight.

Again this method will carry you for a few months at least and will be tough at times, because eventually, you'll be staring at a bar with weight on it that you aren't sure you can move for 5 reps. But you'll move it, and that sh*t builds not just strength but character too. You learn a lot about yourself moving heavier weights than you thought you could, and you've probably experienced that already in your weight loss journey.

I'm not saying to throw away RDLs or the occassional bit of triceps accessory work, but I am saying those things won't make you stronger the way compound movements do.

Here's how I'd approach training if I were you (for now), and others here can chime in with their thoughts as this is just one way of many to skin the proverbial cat:

Wk1, Day 1

Squat 5x5
Bench 5x5
OHP 5x5

Day 2
DL 3x5
RDL 5x5
Ab work

Day 3
Squat 5x5
Bench 5x5
OHP 5x5

* Two days off before starting Wk 2, rinse and repeat continuing with 5lb jumps on all non-pressing lifts, 2.5lb jumps on pressing lifts.

If you choose to do this, you'll want to base your numbers off no more than about 90% of your current known max on each lift to give yourself room to grow with out grinding yourself up or missing reps.

Also, before you do any of this, take some video of your squat, bench, deads, and OHP so we can evaluate. You might have good form, but if not, better to learn early than develop bad habits and either limit your strength ceiling or get hurt.

[vwshepherd]

Oct 20, 2017 8:00:48 GMT -5 Ryan said:

My feeling for anyone who's looking to just generally get stronger is to focus for a solid 3-5 months on nothing but a "strong lifts" style of programming. You really keep to exercises that are multi-joint in nature so that you can move the most weight possible using the best form possible, which gets you strong faster than doing a some compound movements mixed with some single-joint movements.

Now, here's the good news: looking at the first few training sessions you've logged here, I see a good amount of what I'm talking about woven into your sessions already. For instance, the 5x5 pulling, the 5x5 squatting, etc.

My personal feeling is that you take those two lifts along with bench and strict overhead press and train three times a week adding a small amount of weight each training session (not per week, per session), and keep doing this until you are unable to add more weight.

Again this method will carry you for a few months at least and will be tough at times, because eventually, you'll be staring at a bar with weight on it that you aren't sure you can move for 5 reps. But you'll move it, and that sh*t builds not just strength but character too. You learn a lot about yourself moving heavier weights than you thought you could, and you've probably experienced that already in your weight loss journey.

I'm not saying to throw away RDLs or the occassional bit of triceps accessory work, but I am saying those things won't make you stronger the way compound movements do.

Here's how I'd approach training if I were you (for now), and others here can chime in with their thoughts as this is just one way of many to skin the proverbial cat:

Wk1, Day 1

Squat 5x5
Bench 5x5
OHP 5x5

Day 2
DL 3x5
RDL 5x5
Ab work

Day 3
Squat 5x5
Bench 5x5
OHP 5x5

* Two days off before starting Wk 2, rinse and repeat continuing with 5lb jumps on all non-pressing lifts, 2.5lb jumps on pressing lifts.

If you choose to do this, you'll want to base your numbers off no more than about 90% of your current known max on each lift to give yourself room to grow with out grinding yourself up or missing reps.

Also, before you do any of this, take some video of your squat, bench, deads, and OHP so we can evaluate. You might have good form, but if not, better to learn early than develop bad habits and either limit your strength ceiling or get hurt.

I'm more than willing to give this a shot. Thanks for the input. I'll do a trial run on Monday and get some videos of the lifts at about 75% of where I figure my Max benchmarks are now. I'll post the videos then. I feel like my Squat (butt down as low as I can get, below parallel, been doing a lot of "pause squats" to get more comfortable in the hole) and OHP are ok, but like everything could use some tweaking I'm sure.
The Bench Press I'm wanting to experiment a little with. I was benching with my slightly outside of my shoulders. "Index finger" on the ring of the bar. I tried bringing my hands in to where the ol "pinky finger" was on the ring instead. I just feel a little less stable going that route and can tell a difference on the weight side of it, granted if that is best I'll stick with it and work my way up from there.
Deadlifts I've been told is good, but it is tough for me to judge.

[vwshepherd]

Ryan, this was my workout for today. I will upload videos as soon as possible this afternoon. If you have an email I would be happy to send them to you to critique at your earliest convenience.

Keep in mind today was more about getting the info together for critiquing purposes. Videos were taken on the final set to see where the break down may occur in form.

Squat:
Warm up: 135x10, 225x8
Work set: 305x5 for 5 sets

Bench Press:
Warm Up: 135x10
Work Set: 225x5 for 5 sets

DeadLift:
Warm Up: 135x10, 225x8
Work Set: 295x5 for 3 sets

Overhead Press:
Warm Up: 95x10
Work Set: 115x5 for 3 sets

Accessory Work:

Incline DB Bench Press:
45x10, 50x10, 55x10, 60x10

Lat Tower:
100x10, 110x10, 120x10:(2)

Incline Skull Crusher:
85x10 for 4 sets

[Ryan]

sure, no problem: [e-mail]