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Old 07-08-2013, 04:50 PM   #1
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Default Mr. Glass & his John Christy training program

My 40 day experiment didn't last very long as I discovered that I simply can't train on consecutive days anymore, at least as things stand now. I of course knew all this but my eagerness to train and stubbornness prevented me from being sensible and reducing my exertions. I assumed that 2 x week training was ineffective without ever actually trying it. Now I understand that 2 good or at least decent sessions a week is better than trying to do more and getting hurt.

I'll be following the classic John Christy template for 2 x week for the most part:

#1
Squats - 2-5 sets x 8
SLDL - 1 x 10-15
Bench Press - 2-5 sets x 8
Chins/DB Rows to be alternated each week - 2-5 sets x 8
Calves - 1 x 20
Farmer's Walk - 1 x set

#2
RDL - 2-5 sets x 8
Hang Clean - 2-5 sets x 5
BB Curl - 2-5 sets x 8
CGBP/Dips (possibly alternated) - 2-5 sets x 8
Wrist & reverse wrist curls - 1 x 15-20 of each

Ab work may happen at home since I have an ab wheel. Following Christy's Long Cycle, I plan to keep going with sets of 8 until a stall occurs, then down to 5 reps, then eventually to 3 reps. The amount of sets will depend on how I feel on the day and if I get stuck on a weight, I may drop the weight and up the volume to 5 sets if necessary.

Could be a couple of weeks before I squat or RDL so the hack squat will substitute for one and I might do hamstring curls or something else that does not tax the back too much.

Fingers crossed that I can get a few months of uninterrupted training under my belt!
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Old 07-09-2013, 05:43 PM   #2
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it should treat you well, good luck kuyt.
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Old 07-09-2013, 05:54 PM   #3
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Wishing you the best of luck.
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Old 07-10-2013, 10:12 AM   #4
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Looks good.
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Old 07-10-2013, 10:16 AM   #5
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Quote:
Originally Posted by leefarley View Post
it should treat you well, good luck kuyt.
Thanks Lee. I need some uninterrupted training!

Quote:
Originally Posted by Off Road View Post
Wishing you the best of luck.
Cheers OR. Success will mean I'll be yet another example of how this form of training can actually be better for you.

Got sick a couple of times this morning and felt like shit but I wanted to train so I did. Squats and RDLs are not on the menu for a couple of weeks and when I do start them, I'll be beginning at 60kg for 3x8 which will be fine once I overcome the embarrassment! Was tired and listless today so it didn't feel great but it's done and that's all that matters.

Session #1

Bench - 70kg: 3 x 8 - Much harder than it should have been.
Chins B/W: 3 x 6 - Did sets during the session.
Chest Supported Row Machine thingy - 25kg: 3 x 8 - My rowing has never been strong.
Hack Squat - 40kg: 3 x 8 - Could have done more but I'm just waiting to squat properly!
Farmer's Walk - 1 set with 30kg DB's. This was the length of the gym and back, around 60 normal sized strides.
Back Extensions - B/W: 2 x 15 - Done on the decline sit up apparatus.
Decline Sit Up B/W - 1 x 15
Calf Raise - N/A - Have to wait till session #2 as today was 'calf day' for about 6 bodybuilders and they were on both machines for about 30 minutes.
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Old 07-10-2013, 10:31 AM   #6
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Nice. A good start to it all. I also hate it when all the ____ (whatever) are taken.
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Old 07-10-2013, 12:14 PM   #7
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2 Times a week for 52 weeks every year is much better than 4 times a week for runs of 5 or 6 weeks followed by some downtime.
Get better and stronger buddy
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Old 07-10-2013, 10:27 PM   #8
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Markie makes a great point! And don't be embarrassed! Work the plan and be consistent and no one will bat an eye at whatever the weight is. Holy Moly, multiple high rep sets are brutal regardelss of the weight and many a good man has thrashed himself with bodyweight exercises alone! Just push on, my good man.

That said, man that first day looks way harder than the second. I'd spread the love a little and make each day equally horrific. Or is that the point? One hard day and one easier day? Or is it just me? Do you think the first day is harder than the second? Curious now.

Good luck buddy! Crack on.
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Old 07-11-2013, 01:29 AM   #9
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Markie makes a great point! And don't be embarrassed! Work the plan and be consistent and no one will bat an eye at whatever the weight is. Holy Moly, multiple high rep sets are brutal regardelss of the weight and many a good man has thrashed himself with bodyweight exercises alone! Just push on, my good man.

That said, man that first day looks way harder than the second. I'd spread the love a little and make each day equally horrific. Or is that the point? One hard day and one easier day? Or is it just me? Do you think the first day is harder than the second? Curious now.

Good luck buddy! Crack on.
That's along the lines of the way John Christy laid it out so that's what I am doing
I was only meant to do one of rows/chins but did both because doing a few sets of chins in between exercises is not a big deal.
Also, I forgot to add the military press to #2 so that makes the session a little tougher RDLs will have to wait a couple of weeks so it will be hamstring curls until then

As for which day is harder, I'll tell you in a month when I'm doing all the exercises In order to 'justify' a 2 day week, the sessions need to be tough! Saturday or Sunday is next session and thanks for popping in
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Old 07-11-2013, 09:15 AM   #10
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Good start Kuyt. Can't wait to see you throw the squats and pulls into the mix.

A couple of notes:
I would do the quick lift (Cleans) before the heavier pulls. That will warm you up good for the heavier weight rather than trying to be quick with an already fatigued back. Just a thought, but that's the order it's usually done.

RDLs on the second day seem kind of redundant, too similar to the SLDL. I'd pull from the pins or off blocks if you don't want to do full-range deadlifts. Get those quads involved a little bit each day.

Just me thinking out loud, hope you don't mind.
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