Carl1174's Training Log 'Building a Classic Physique'

[Carl1174]

Cheers Nard, gonna keep pushing it if I can

Carl.

[glwanabe]

Originally Posted by Carl1174

[DB Shoulder Press
15kg x 12
15kg x 12
15kg x 12

Bench Press
60kg x 12
60kg x 10
60kg x 10

The cumulitive effect of the weeks work and the slightly higher reps/lower rest time finally made itself apparent today as i couldnt add the extra reps across the board on everything, curls wasnt a surprise, but bench was.

Doing shoulder beforehand definitely was a factor and I had to keep the reps at 10for the final 2 sets... Thats fine though, just dont know now whether to keep the reps the same for Monday. I will be upping the weight on shoulders, but dropping the reps back down to 8 and seeing how I go.

That is a solid plan Carl.


For your bench weights, I would just leave them where they are right now, and work on increasing your pressing numbers. Keep trying to get 3x12 on your bench. You probably won't, but thats ok. Your hitting your chest hard, like you wanted to be.

Even if you can get all your sets done at 3x12x60kg, I would just leave your bench where it is, and work hard on your pressing. As you work harder on pressing your bench reps will move around. Some days you'll get all the reps, other days you won't.

A couple of months of working this way will really build your chest. It does not sound right, but it works.

I would not even worry about moving bench weight up until you are repping solidly at around 30kilos for your pressing.

[Carl1174]

Originally Posted by glwanabe

That is a solid plan Carl.


For your bench weights, I would just leave them where they are right now, and work on increasing your pressing numbers. Keep trying to get 3x12 on your bench. You probably won't, but thats ok. Your hitting your chest hard, like you wanted to be.

Even if you can get all your sets done at 3x12x60kg, I would just leave your bench where it is, and work hard on your pressing. As you work harder on pressing your bench reps will move around. Some days you'll get all the reps, other days you won't.

A couple of months of working this way will really build your chest. It does not sound right, but it works.

I would not even worry about moving bench weight up until you are repping solidly at around 30kilos for your pressing.

OK sounds good, so the harder work on the delts prexhusts the anterior delts meaning more chest is used so even at the same weight you are doing more work ??

Do you think It would be a good idea to keep the first set of shoulders at 15kg x 12 and the next two up to 17.5 x 8 ? Or should I just do straight sets at 17.5... I just think the first way I will be training in more rep ranges AND lifting more over all...

Carl.

[bamazav]

Originally Posted by Carl1174

Reeves Classic, Week 1 - Day 3

Squats (ATG)
70kg x 12
70kg x 12
70kg x 12

Deadlifts
80kg x 5
100kg x 5
120kg x 5

DB Shoulder Press
15kg x 12
15kg x 12
15kg x 12

Bench Press
60kg x 12
60kg x 10
60kg x 10

DB Curls (alternating)
12.5kg x 12
12.5kg x 10
12.5kg x 10

Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Calf Raises
50kg x 15
50kg x 15
50kg x 12

Crunch Chair
10kg x 12
10kg x 12
10kg x 12

Todays session was awesome... I really enjoyed the deadlifts, which is new territory for me as normally really struggle with them. I kept the technique tight and didnt go too heavy and try and be badass lol, i just worked the movement PROPERLY...

The cumulitive effect of the weeks work and the slightly higher reps/lower rest time finally made itself apparent today as i couldnt add the extra reps across the board on everything, curls wasnt a surprise, but bench was. Doing shoulder beforehand definitely was a factor and I hed to keep the reps at 10for the final 2 sets... Thats fine though, just dont know now whether to keep the reps the same for Monday I will be upping the weight on shoulders, but dropping the reps back down to 8 and seeing how I go. Squats will increase the weight to 80 and do straight sets again, BB Row I will keep the weight at 60 but go for straight 12's.... Curls will remain the same and so will dips and calves (I actually went backwards on calves as they were still hurting from the previous two sessions ) I have only ever worked calves a MAXIMUM of 3 sets per week before, so this is real new territory for me. Dips felt strong again, but i really had to grind out the last 3 reps of the final set

I have some ideas how this program is gonna evolve for me too, but that can wait...

Total workout time 55 mins

My thoughts on the fullbody style/routine so far Here.

Carl.

Great job C-man. Had to run the ole conversion program, sorry too lazy to do the math. Smart Deadlifts. Better to sacrifice weight and do them well then to push the weight and do them poorly. Poorly usually hurts in all the wrong ways.

[Carl1174]

Originally Posted by bamazav

Great job C-man. Had to run the ole conversion program, sorry too lazy to do the math. Smart Deadlifts. Better to sacrifice weight and do them well then to push the weight and do them poorly. Poorly usually hurts in all the wrong ways.

haha cheer buddy.. I might start posting in lbs to make it easier for you guys lol, I think there is only me and Abaddon that post in kg's lol

I have struggled for ages with the form on deadlift, usually turning it into a sldl at higher weights as i have struggled breaking the bar off the floor, so i kept the weights sensible... Ill keep it at this weight for next week then up by 2.5 kgs (5lbs ) every week for each set untill i cant get all 5 in the last set...

thanks for looking in mate

Carl.

[glwanabe]

Originally Posted by Carl1174

OK sounds good, so the harder work on the delts prexhusts the anterior delts meaning more chest is used so even at the same weight you are doing more work ??

Basically yes, thats about it.

After a few weeks of doing this you'll feel it as you push harder on pressing.

I also look at the chest as a support structure for the delts. While the pecs are a large muscle their role is to support shoulder and arm movement. Thats a whole other thread and discussion, debate, bar fight.

Do you think It would be a good idea to keep the first set of shoulders at 15kg x 12 and the next two up to 17.5 x 8 ? Or should I just do straight sets at 17.5... I just think the first way I will be training in more rep ranges AND lifting more over all...

Carl.

You know, I though about doing it that way as well. If you want to keep the first set at 15kg that would be fine. I would maybe even try for 12 reps on the 2nd set, and then see what you can get on the third. This way you'll find where you may want to settle in and properly build from faster.

You seem to have your head around the idea of how to find good work weights. The faster you can settle in to the process of just adding 1 rep per session the better.

[BendtheBar]

Originally Posted by Carl1174

haha cheer buddy.. I might start posting in lbs to make it easier for you guys lol, I think there is only me and Abaddon that post in kg's lol

I have struggled for ages with the form on deadlift, usually turning it into a sldl at higher weights as i have struggled breaking the bar off the floor, so i kept the weights sensible... Ill keep it at this weight for next week then up by 2.5 kgs (5lbs ) every week for each set untill i cant get all 5 in the last set...

thanks for looking in mate

Carl.

I'm so used to KGs right how. LTL converted my brain over...

Regarding deadlift, not sure if I mentioned this before, but concentrate on standing up with the bar instead of pulling on it. This sounds trivial, but can help keep the hips down a bit more. Pulling can mentally turn the lift into a pseudo-leg press/back extension. Standing is a more natural motion and the hips will try to do what they are supposed to do.

This might not help, but it's worth a shot...

[Carl1174]

good stuff GL. I am hoping this will be the last 'experimental' week and by the following week I will know where I am working from on everything. I am pretty much sorted across the board now, just presses and squats to nail down...

next week will be

Squats 80 x 3 x 8/10/12 hopefully
BB Row 60 x 3 x 10 (with WGPU on monday too)/12
Press 15 x12 - 17.5 x 2 x 8/10/12
Bench 60 x 12/60 x 2 x 10 - 60 x 12/11/10 - 60 x 12/11/11
Curls 12.5 x 12/11/10 - 12.5 x 12/11/11 - 12.5 x 12/12/11
Dips BW x 5 x 10
BB Calves 100kg x 3 x 15 hopefully
Abs x 3 x 12

Cant wait

Carl.

[Carl1174]

Originally Posted by BendtheBar

I'm so used to KGs right how. LTL converted my brain over...

Regarding deadlift, not sure if I mentioned this before, but concentrate on standing up with the bar instead of pulling on it. This sounds trivial, but can help keep the hips down a bit more. Pulling can mentally turn the lift into a pseudo-leg press/back extension. Standing is a more natural motion and the hips will try to do what they are supposed to do.

This might not help, but it's worth a shot...

Yeh I have found if i try to 'pull' the bar my hips come up first. If i keep everything tight and just stand up then the form is better... You would think that I could lift heavier doing it right, but i can actually go heavier with bad form, not that I do now, but its probably just practice and getting everythin to fire in the right order

Carl.

[Carl1174]

GROW DAY today

but still 43 hours till i can start on week 2

Carl.