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Old 06-24-2013, 01:26 PM   #21
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Originally Posted by IainK View Post
Back at it!

I agree volume.... fucktonne off it!
Must. Add. More. Volume.


I'm doing an AM/PM split now, so two a days on M/W/F and a longer single session on Saturday.

Bench is faster for me to complete, so I'll start doing that in the mornings, and squat or deadlift in the afternoon/evenings.

Bench downsets will be close grip, squat downsets will probably be front squats. Once I get through a couple weeks like this, I'll start doing downsets in competition stance/grip and then add additional downsets as close grip and front squats to get a lot more volume.

I'll also be doing "upper body accessory" during bench sessions and "lower body accessory" during squat/deadlift sessions. For the first bit of everything, this will focus on adding size, especially to my arms, and getting a stronger core.
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Old 06-24-2013, 04:17 PM   #22
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PM Session

Bench
95 kg x 3 x 2 sets
105 kg x 3 x 6 sets

Pull Ups
BW x 5 x 5

*DB Curl x 25 lbs x 15 x 3 sets
*1 arm Band Push downs x 15 x 3 sets
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Old 06-24-2013, 10:35 PM   #23
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Good work. Time to smash some new PRs.
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Old 06-25-2013, 07:04 PM   #24
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Good work. Time to smash some new PRs.
That's always the plan!

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Old 06-26-2013, 04:48 AM   #25
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AM Session

Bench

95 kg x 4 x 2 sets
100 kg x 3 x 2 sets
105 kg x 2 x 2 sets
100 kg x 3 x 2 sets
95 kg x 4 x 1 set

CG Bench
60 kg x 15 x 3 sets

EZ bar curl
Bar plus 10kg x 15 x 3 sets

BPAs
Band pushdowns

Last edited by Paradox; 06-26-2013 at 04:53 AM.
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Old 06-26-2013, 10:51 AM   #26
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The fact you are able to train 2X per day is just drenched in win Dave

Solid bench doubles and triples. Do you find it too dificult to hold tightness for any reps above that? I know I do.
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Old 06-26-2013, 10:54 AM   #27
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The fact you are able to train 2X per day is just drenched in win Dave

Solid bench doubles and triples. Do you find it too dificult to hold tightness for any reps above that? I know I do.
We'll see how long it lasts! I'm not even finished of two full days. Have about 10-12 sets of deadlifts to do in 3.5 hours from now.

Yeah, I think so. It starts to deteriorate fast. Doubles and triples over multiple sets is really the best way to go for volume. Although I don't mind a good 4x4 or 5x5 to really kill yourself lol. Even then, that is usually preceded by a good 5x3 or 6 x 2 or something.
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Old 06-26-2013, 05:52 PM   #28
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PM Session

Deadlifts
160 kg x 3 x 2 sets (beltless)
170 kg x 1 (beltless)
185 kg x 3 x 5 sets

Pause Deadlifts (Pause off floor)
160 kg x 2 x 5 sets (was supposed to be 4 reps/set, but got a talking to for being too loud, so I was a bit cautious. I'll be deadlifting in the mornings from now on)

Planks
BW x 30 sec x 3 sets
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Old 06-28-2013, 09:34 PM   #29
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Squat

140 kg x 3 x 2 sets (beltless)
150 kg x 2
160 kg x 3 x 5 sets

Front squat (beltless)
90 kg x 3 x 5 sets

Bench
90 kg x 3 x 2 sets
105 kg x 3 x 5 sets
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Old 06-29-2013, 11:27 AM   #30
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CG Bench
100kg x 3 x 5 sets

Conventional Deadlift
150kg x 2 x 4 sets

*1 arm band pushdown x orange x 15 x 3 sets (+1 set with red x 30)
*DB Curl x 20 lbs x 12 x 3 sets (+1 set with 20 lbs x 20)
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