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Old 12-12-2015, 12:05 AM   #1
jdmalm123
Less is More
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Cool LESS is MORE: Redux

Met a lot of health and wellness goals last year, but fell short of PRs. Learned a bunch and may have developed some patience.

I like upper/lower/upper/lower...that's what I'm gonna do.
I like training 3x/week...that's what I'm gonna do.
I like working with heavy singles...that's what I'm gonna do.
I like linear periodization...that's what I'm gonna do.
I like light, medium, heavy phases...that's what I'm gonna do.
I like some lift variation...that's what I'm gonna do.

You get the idea.

One more week in my other log, then I will take a working break and start lifting and logging here Jan 4, 2016.

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Old 12-12-2015, 12:19 AM   #2
yangwenbin
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Breaking PRs is what you're gonna do!
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Old 12-12-2015, 12:20 AM   #3
Gorship
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In for the winnn
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Old 12-12-2015, 02:10 AM   #4
ravimolasaria
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In for some new working and resolutions ...
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Old 12-21-2015, 08:46 PM   #5
jdmalm123
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Working break 1

warmup
front squat & press 45x10
t-pushups x10
side bends 30x20
rotation x20
dislocations x10

Goblet Squat + Press
20x15+15
40x15+15
60x15+10

Leg Curl
25x15x3

Sit up
15x3

Lunge w/rotation
10x3

DB Calf Raise
30x10x3

Comments

Reps over 5 suck!

Nah, wasn't terrible, but the muscle fatigue feels different than CNS work.
Also perceive a feeling of a lack of symmetry.

Last few weeks have alternated between heavy and light.
Feeling more motivated to get going sooner than later.
Starting next week would begin about 6 weeks of hypertrophy.
Plan is to work at 70% for SQ, BP, DL, MP & Rows.
Similar rep totals with increasing set density plus increasing volume on isolation/assistance work each week.

After that, run up 75-100% in 8 weeks followed by 2 weeks of active recovery at 65%.
If it works, rinse and repeat. If not, then run a more advanced periodization model.
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Last edited by jdmalm123; 12-21-2015 at 08:51 PM.
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Old 12-22-2015, 07:34 AM   #6
ravimolasaria
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Quote:
Originally Posted by jdmalm123 View Post
Working break 1
warmup
front squat & press 45x10
t-pushups x10
side bends 30x20
rotation x20
dislocations x10

Goblet Squat + Press 20x15+15 40x15+15 60x15+10
Leg Curl 25x15x3
Sit up 15x3
Lunge w/rotation 10x3
DB Calf Raise 30x10x3
Going great JD ... Looks like CARDIO with wts. though ...
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Old 12-22-2015, 07:35 AM   #7
ravimolasaria
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Quote:
Reps over 5 suck!
But that's equal to CARDIO ... isn't it and CARDIO sucks ... hence proved ...
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Old 12-22-2015, 10:34 AM   #8
KD5NFW
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So, I'm confused. What are you gonna do?

Nice start JD.
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Squat 207.5 (457) 6/21/2015
Bench 150 (331) 6/21/2015
Dead 232.5 (513) 6/21/2015
Total 590 (1,301) 6/21/2015
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Old 12-22-2015, 11:30 AM   #9
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Happy lifting in 2016!
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Old 12-22-2015, 01:09 PM   #10
Gorship
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Nice session. Here comes the gain train

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