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Message
re: Daily Strength Check-In
Posted on 5/14/24 at 12:39 pm to lsu777
Posted on 5/14/24 at 12:39 pm to lsu777
I am. The undulating periodization of the main lifts suits me really well. I think it leaves me with enough energy to add the heavy singles and burnouts when appropriate. On the accessories I’m not doing it as MRS every set, but I’m sticking close enough to be working in the spirit of the program.
I really do best in any endeavor when I follow a routine. I could see a lot of people getting bored with the Rippler, but I’m OCD enough that it fits me well. Also, I keep getting stronger, so I don’t see any reason to go elsewhere for now.
I really do best in any endeavor when I follow a routine. I could see a lot of people getting bored with the Rippler, but I’m OCD enough that it fits me well. Also, I keep getting stronger, so I don’t see any reason to go elsewhere for now.
This post was edited on 5/14/24 at 12:52 pm
1
Posted on 5/15/24 at 10:21 am to HVAU
UB day
Floor press 3RM (135, 155, 285, 215, 220) last set at 7-8 RPE
These exercises were in supersets with 40-45 seconds of rest in between sets
Barbell BNP while standing (95, 115, 120) all for sets if 5
Dumbbell pull over 3x5 (feet flat, 80 lb db)
Calf raises 3x15
No rest in between exercises and sets for this circuit
Flat dumbbell bench 3x15 (40’s, 50’s, 55’s)
Straight bar pulldown 3x15
Copenhagen plank 3x15 seconds each side
Banded Y press 3x15
No rest in between sets
Dumbell incline curl 4x10 (25, 25, 25’s, 30)
Neck flexion 4x10 (25, 26, 25, 30 lb db)
Reverse hyperextension 4x15 (just bodyweight)
Deficit pushups 4x12
Floor press 3RM (135, 155, 285, 215, 220) last set at 7-8 RPE
These exercises were in supersets with 40-45 seconds of rest in between sets
Barbell BNP while standing (95, 115, 120) all for sets if 5
Dumbbell pull over 3x5 (feet flat, 80 lb db)
Calf raises 3x15
No rest in between exercises and sets for this circuit
Flat dumbbell bench 3x15 (40’s, 50’s, 55’s)
Straight bar pulldown 3x15
Copenhagen plank 3x15 seconds each side
Banded Y press 3x15
No rest in between sets
Dumbell incline curl 4x10 (25, 25, 25’s, 30)
Neck flexion 4x10 (25, 26, 25, 30 lb db)
Reverse hyperextension 4x15 (just bodyweight)
Deficit pushups 4x12
This post was edited on 5/15/24 at 1:15 pm
Posted on 5/15/24 at 4:45 pm to lsucoonass
I see nothing has changed in the many years it’s been since I was in a commercial gym. Overweight, middle aged guy gives unwanted, bad advice to another lifter. Why do people do that? You look like an idiot.
As for my workout, I’m sore as hell from the legs yesterday, and the 100 sets of rows will have me equally sore tomorrow. Also, another leg day tomorrow
As for my workout, I’m sore as hell from the legs yesterday, and the 100 sets of rows will have me equally sore tomorrow. Also, another leg day tomorrow
Posted on 5/15/24 at 4:52 pm to bamaguy17
Also, I didn’t mention I switched to PHAT. It’s decently close to Renaissance Periodization except RP can get stupidly high in volume. PHAT lets me still handle heavish weight and I like the speed squats on the hypertrophy days.
Posted on 5/15/24 at 5:11 pm to lsucoonass
This was also the day after training 7 grueling 5 minute rounds of jiu jitsu
With 60-90 seconds of rest each round
With 60-90 seconds of rest each round
This post was edited on 5/15/24 at 5:12 pm
Posted on 5/16/24 at 10:57 am to lsucoonass
Rippler 3 W4 D3
DL 5x2x310
OHP 4x6x120
DB pullover 3x10x65, 75, 85, 2x5x85
Facepulls 3x10x130, 140, 150, 2x5x150
HS Rows 3x10x140, 180, 200, 2x5x200
CG lat pulldowns 3x10x130, 150, 160, 2x5x150
DL felt a little off today. Trying to get my lats engaged, but I feel like that throws my back into a worse position. frick this long torso.
I reduced my rest time on accessories. That combined with the extra half sets gave a great pump.
DL 5x2x310
OHP 4x6x120
DB pullover 3x10x65, 75, 85, 2x5x85
Facepulls 3x10x130, 140, 150, 2x5x150
HS Rows 3x10x140, 180, 200, 2x5x200
CG lat pulldowns 3x10x130, 150, 160, 2x5x150
DL felt a little off today. Trying to get my lats engaged, but I feel like that throws my back into a worse position. frick this long torso.
I reduced my rest time on accessories. That combined with the extra half sets gave a great pump.
This post was edited on 5/16/24 at 4:49 pm
Posted on 5/16/24 at 7:42 pm to HVAU
I can’t believe how sore my legs are after this morning’s workout. Speed squats, hack squat, leg press, leg extension, SLDL, lying leg curls, seated leg curls, calves.
Posted on 5/16/24 at 8:28 pm to bamaguy17
Damn. That’s a lot of legs. How many sets/reps were you running?
Posted on 5/17/24 at 3:40 am to HVAU
It’s a lot of volume, but it’s mostly accessory volume because it’s lower hypertrophy day of PHAT. The power day was heavier and less volume.
Sets x reps
6x3 speed squats at 65%
3x8-12 hack
2x12-15 leg press
3x12-15 leg ex
3x8-12 SLDL
2x12-15 lying leg curl
2x15-20 sitting leg curl
5x10-15 calves
Sets x reps
6x3 speed squats at 65%
3x8-12 hack
2x12-15 leg press
3x12-15 leg ex
3x8-12 SLDL
2x12-15 lying leg curl
2x15-20 sitting leg curl
5x10-15 calves
Posted on 5/17/24 at 7:41 am to bamaguy17
I do 90 days of what I call 'Arnold' take a week off and then do 90 days of what I call 'Dorian'. Arnold = Volume Dorian = HIT/Heavy Duty
I am in 'Dorian' phase right now and did biceps this morning. Very easy and quick workout.
Standing dumbbell curl:
1 warm up set 12 reps
1 set to failure
Preacher curl:
1 warm up set 12 reps
1 set to failure
Standing Hammer curl
1 warm up set 12 reps
1 set to failure
Standing Concentration curl
1 warm up set 12 reps
1 set to failure
That's it. 8 total sets I do 2 min rest in between set(s)
30 min cardio on treadmill at 14.5% incline and 3.0 speed.
I am in 'Dorian' phase right now and did biceps this morning. Very easy and quick workout.
Standing dumbbell curl:
1 warm up set 12 reps
1 set to failure
Preacher curl:
1 warm up set 12 reps
1 set to failure
Standing Hammer curl
1 warm up set 12 reps
1 set to failure
Standing Concentration curl
1 warm up set 12 reps
1 set to failure
That's it. 8 total sets I do 2 min rest in between set(s)
30 min cardio on treadmill at 14.5% incline and 3.0 speed.
Posted on 5/17/24 at 8:04 am to ronricks
What kind of weight are you using on your failure sets?
Posted on 5/17/24 at 8:41 am to whiskey over ice
quote:
What kind of weight are you using on your failure sets?
Just depends on how I feel. To me the 'intensity' and max # of repetitions of what I do on the failure sets is more important than the 'weight'. Keep in mind I am 44 and not 'scared' of but very conscious about not wanting to tear a bicep, shoulder, pec, tri, etc. because for me at this point it would essentially be game over for weight training if that were to happen. I would not be able to come back from it mentally or physically most likely. Not as worried about tearing a pec as I am a bi, tri, or shoulder so on those days I am just very conscious of what I am doing and try to really 'focus' on what I am doing.
Today I used a 40lb dumbbell for all of the failure sets. The warm up sets were all with a 32.5lb dumbbell. I can tell you when I am in the HIT phase I get much more sore and workouts even though they are short take a lot out of me. It is difficult to get through a week. but when Monday rolls around I am ready for another week. My body has always responded to volume training better than HIT but I wanted to try this to see what would happen especially since I am training naturally. I am enjoying it so far and am seeing results. This phase ends last week of June and first week of July will be my week off and then will start the volume phase again for 90 days second week of July. Wash rinse repeat. I'm making notes along the way and one thing I have noticed is for me the HIT training is making my legs respond much much better than volume training does.
Posted on 5/17/24 at 9:05 am to ronricks
You do 1 muscle group per day? Mind sharing each day?
Posted on 5/17/24 at 9:11 am to ronricks
quote:
volume phase again for 90 days
90 days of 5 or 6 days a week? Unless you're a maniac like Cody Lefever and workout out for what's probably 1800 days straight by now.
Posted on 5/17/24 at 9:46 am to WDE24
quote:
You do 1 muscle group per day?
For this phase yes. Volume phase I do not do 1 per day I use a push/pull split with 3 days off a week.
quote:
Mind sharing each day?
Sun Legs
Mon Back
Tues Off
Wed Shoulders
Thurs Triceps
Fri Biceps
Sat Chest
You can kind of see how the muscle groups are spaced out and the workouts are very short but require a lot of focus/intensity. Sun thru Tuesday is super easy and a piece of cake. Wed thru Sat is much more difficult. It is that way by design.
The off day can be moved/used on Mon, Tues, or Wed for example this week I did not feel up to it on Monday morning so used that as my off day and shifted the schedule. I just let my body tell me what to do. I get at least 8 hours of sleep a night which is crucial and a game changer I learned correct sleep hygiene from this forum from lsu777 and others as before I was on so much shite it didn't matter if I got 4 hours or 9 hours of sleep so I was completely ignorant of not only that but a lot of other things as well which I picked up correct habits/methods from this forum.
Posted on 5/17/24 at 9:53 am to bamaguy17
quote:
90 days of 5 or 6 days a week?
Looks like this (just a rough outline)
Volume Phase
Start Jan 1st
90 days total with 3 days off a week
7 days off
HIT Phase
next 90 calendar days with one day off a week
7 days off
Volume Phase
next 90 calendar days total with 3 days off a week
7 days off
HIT Phase
next 90 calendar days with one day off a week
7 days off
So, it's essentially split into Q1, Q2, Q3, Q4 of the yearly calendar with several days off a year depending on phase. During the 7 days off I stay on my diet and go for walks around neighborhood. When I come back for Day 1 of the new phase I feel like superman and by the time the 90 days is over I am broken down again and ready for the 7 days off.
Posted on 5/17/24 at 12:04 pm to ronricks
quote:
Keep in mind I am 44 and not 'scared' of but very conscious about not wanting to tear a bicep, shoulder, pec, tri, etc. because for me at this point it would essentially be game over for weight training if that were to happen.
This has been in the back of my mind a lot, especially on Deadlift. I haven’t hit my ceiling there, but every time the weights get a bit more heavy the fact that I’m 46 and need to be more cautious creeps in.
I’m almost to the point of cutting DL from my routine, but I’d like to get to four plates first. Maybe.
quote:
90 days of 5 or 6 days a week? Unless you're a maniac like Cody Lefever and workout out for what's probably 1800 days straight by now.
Cody is an absolute beast with his everyday schedule.
Rippler 3 W4 D4
Bench 5x2x235
Squat 6x4x230, 2x315
Overhead triceps 3x10x75, 85, 95, 2x5x95
Preacher curls 3x10x85, 95, 105, 2x5x105
Incline DB 3x10x60s
AB curls 3x10x75, 2x5x75
This post was edited on 5/17/24 at 12:10 pm
Posted on 5/17/24 at 12:51 pm to HVAU
quote:
This has been in the back of my mind a lot, especially on Deadlift. I haven’t hit my ceiling there, but every time the weights get a bit more heavy the fact that I’m 46 and need to be more cautious creeps in.
I used my bulging discs in my neck as an excuse to drop deadlift. It was getting to be too much. I had hit my goals on it last year and kind of just stalled out on it. Unfortunately, something is aggravating my neck on push days. It's probably bench, but that's my best lift and I'm prideful.
Posted on 5/17/24 at 12:53 pm to HVAU
quote:
This has been in the back of my mind a lot, especially on Deadlift. I haven’t hit my ceiling there, but every time the weights get a bit more heavy the fact that I’m 46 and need to be more cautious creeps in.
I try not to think about it but it can happen to anyone at any time. So, for me especially on bi's, tri's, and shoulders I don't want to go too crazy. I want to push my self and exhaust the muscle but I have to realize I am not 30 anymore and just tell myself if I want to be able to keep doing this I need to just be a little cautious. I love to train and love going to the gym it would be very hard for me to lose that because I tore something at this point.
Posted on 5/17/24 at 4:24 pm to bamaguy17
quote:
Unfortunately, something is aggravating my neck on push days. It's probably bench, but that's my best lift and I'm prideful.
Giving up bench would be really tough for me. Other than arms, and maybe lats, it’s my favorite lift.
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