2010 - A year of change. My mostly full-body log
I already had a nice little log going in bb.com, and I will still keep it. But, would be nice to get feedback from folks in this forum as well. So, here I am starting a log (workout posts will be duplicated with my other log).
Enough said. Now, onto the routine I am following.
Goals (in order of importance)
1. Strength in the following 6 specific lifts
- Flat bench press2. Gain muscle (this is a bb website after all :rolleyes:)
3. Not get fatter. Actually, hope to lean out a bit.
Workout - A
Workout - B
Set and rep scheme
Main lifts: 5 sets x 5 reps (3 for cleans) - ramping up weights to top 2 sets + 6th set is a rep-out (set PR for reps). weight used will be same as 3rd set.
Supporting lifts: 2 sets x 15 reps (8-10 for dips and pull-ups and try to work up)
Main lifts: 1 min between ramping up sets. 2 min before 4th and 5th sets
Supporting lifts: 30-45 seconds
Weights / progression scheme
Weights will start @ 80% of my current 5RM (i.e. about 2/3 of 1RM). Progress by 5% each workout till the starting 5RM is reached. Progress by 2.5% there on.
Re-setting weights / deloads
Reset when I cant get more than 4 reps in the 5th set. The re-set weights will be 85-90% of the weight at which I stall. Deloading will be done over 2 workouts when I start stalling in most of the lifts. Deload weights will NOT be less, but # of reps will be reduced to 2, instead of 5. Plus the 5th rep-out set will be skipped.
Train 3 x week.
week 1: A / rest / B / rest / A / rest / rest
week 2: B / rest / A / rest / B / rest / rest
Recomp diet, the simplest possible. Eat at maintenance, without any fancy macro cycling etc, although may resort to that at a later stage if needed.
Still vacationing. So, the workouts might not be regular. Nor am I likely to be a regular poster until I get back to Ames, but anyway, I will still try to be regular enough.
4th Dec 2009 (Workout A - Day 1)
11:00AM workout. Re-set the weights quite a bit below maxes.
45 x 10
65 x 6
95 x 5
115 x 3
135 x 3,3
145 x 1
115 x 8
45 x 10
65 x 5
95 x 5
115 x 5,5
125 x 2
95 x 15
135 x 8
185 x 5
205 x 5
225 x 5,5
245 x 2
felt a slight niggle in the hip, so skipped the rep-out set
Pull-ups: BW x 8,8
Barbell curls: 65 x 12,12
Wrist curls: 55 x12,12
Flyes: 25 x 12,12
Nice split. it looks effective to me.
(this is a bb website after all )??????????? I disagree from this statement above.
Looks like a very solid workout. Looking forward to seeing your progress. Good to see you have considered deloading. It's a very underused strategy.
Looks solid Kit. Will be watching, and looking forward to you making some solid progress.
looks good, i hope to see how this works for you.
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