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Old 07-16-2014, 07:57 AM   #1
BobbyMac
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Default Twice a Week, Twice the Recovery Time!

I've neglected my old thread for so long and since I'm no longer in Romania and my program has totally been changed, I decided to start a new thread.

Here's my story on my current program: I was living in Bucharest and was able to train 3x/wk or more, as my gym was practically right around the corner from my apartment. I've since moved to a very small village in the middle of nowhere in Moldova. I love being in rural Moldova, but the only gym with heavy weights is over an hour away in a cramped, stifling-hot (Eastern Europeans believe that circulating air inside a structure will give them a cold) and crowded maxi-taxi. Obviously I had a few options when I moved here...

First, I could just give up or do some half-assed body weight program for the few months I'm here. Secondly, I could take that horrible maxi-taxi ride 3x/wk and neglect my work in the village that much more. OR, I could make it work with a 2x/wk program.

I chose the last option. I went from a full-body, linear progression program, squatting 3x/wk, to another full-body, rep goal program where I work out 2x/wk (and consequently squat 1x/wk).

Here's what my program looks like (the first number is sets, and the rep goals are in parenthesis):

Tuesday
Squat - 3 (25)
Bench - 3 (25)
Row - 3 (30)
RDL (this might get changed to snatch grip DL or maybe Sumo... haven't decided yet) - 2 (20)
Planks - 2x 60sec
DB Curls - 5min (max)

Friday
Deadlift - 3 (25)
Military Press - 3 (25)
Leg Press - 3 (45)
Pull-ups - 3 (25)
Ab Wheel Roll-out - 2
EZ Bar Curls - 2

My thoughts on this program: I do like this program, but so far I think I like the 3x/wk program better. In regards to rep goal vs linear progression, I have to say that overall I like the rep goal program better although I'm glad I started on the linear progression program (read about how the LP program went here) because I really needed a lot more structure in the beginning. I needed to see exactly where I was and what I should be doing.

One of the frustrating things I see with this rep goal program vs the linear progression program is is that progression appears to come slower. I get stuck at certain weights for a lot longer than I would on the other one. HOWEVER, I'm definitely pushing myself a lot harder on this program. I still have a lot to learn and to figure out about myself and my body and what rep range works best and bla bla bla, but that's all part of the journey for all of us, right?

So that's enough blabbering for now. Feel free to ask me anything or comment whenever the mood hits you. I'll post yesterday's workout here in a minute.
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Old 07-16-2014, 08:19 AM   #2
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Default Week 6, Workout A

I felt a little lethargic yesterday. Might have had something to do with it being super hot in the gym. I hit my rep goal on RDLs but despite dropping 5kg on my bench, I once again failed to hit my rep goal. Here's what it looked like after warming up:

Squat: 9,8,6 x 127.5kg
Bench: 10,7(failed on rep 8),4 x 100kg
Row: 10,9,8 x 90kg
RDL: 10,10 x 90kg (Hit RG)
Planks: 60sec, 50sec
Hammer Curls: 22 reps in 2 minutes

I think I'll try not exhausting my chest so much on the first set to see if I can get some more reps on subsequent sets. Maybe I'll throw in some dips on Sundays if I feel like it.
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Old 07-17-2014, 01:06 AM   #3
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Looks solid Bobby. Crush the weights.
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Old 07-17-2014, 10:58 AM   #4
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Looks good. So why are you in an isolated village in Moldova, if that isn't being too nosey?
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Old 07-17-2014, 02:39 PM   #5
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Bobby just cheeked out your links in the signature, is that your documentary?
and do you train bjj with your weight training?
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Old 07-20-2014, 04:34 AM   #6
BobbyMac
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Default Week 6, Workout B

Quote:
Originally Posted by kitarpyar View Post
Looks solid Bobby. Crush the weights.
Thanks man. Crushing in full effect.

Quote:
Originally Posted by Tannhauser View Post
Looks good. So why are you in an isolated village in Moldova, if that isn't being too nosey?
Nah, not nosy at all. I'm here helping some friends build an Eco house (a sustainable, environmentally-friendly house they'll share with another family).

Quote:
Originally Posted by syn View Post
Bobby just cheeked out your links in the signature, is that your documentary?
and do you train bjj with your weight training?
Yeah, that's my documentary. It's a little dated; a lot has happened since then. I don't currently train BJJ though. I'm on hiatus from training BJJ at the moment but plan to get back into it When I get back to the US. I started weight training when I stopped BJJ but I plan to continue lifting weights when I start up again. Lifting is one of those things I didn't know I missed until I started lifting again.

I didn't have time to post my workout a couple days ago but I do now so I'll go ahead and do that. One thing I really like about the rep goal system is that it's brought up my DLing to accurate numbers. Turns out on the linear progression program I was selling myself short. Here's what I did a couple days ago (warm-up sets not included):

DL: 8,7,6 x 145kg
Military Press: 8,6,5 x 55kg
Leg press: 15,15,15 x 120kg
Pull-ups: 12,7,6 x body weight
EZ bar curls: 21 x 20kg (+bar)
Hanging knee raises: 15,15

I worked out at a different gym today so I had to modify my workout a bit. Still got all my core lifts in which is what's important. I've found that every leg press machine in this country is completely different form one another so it's hard to stay consistent on this lift. Anyway, I'll be back at it Tuesday in my regular gym.
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Short documentary on BJJ in Moldova: Undocumented Territory
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