Dog House Training

[BendtheBar]

Was ambitious and started using 205, but realized I probably was not going to get 10 sets with that weight. Not being sure what to expect I backed down to 185 and plan to add 5 lbs on Friday. I felt like I actually got stronger as the sets went along, though I started to feel the work about an hour after the session

That's how I felt on the Hepburn. I would hit a stride and feel stronger a few sets in.

[bamazav]

Tis will be an interesting experiment. Increased volume using low rep sets with heavier weights. ( granted they are light for many on here.) My lat DOMS have been incredible today, in a good way.

[bamazav]

The 10 x 3 Experiment

THE WORK

Rack Deadlifts
5 x 3 x 275

Behind the Neck Press
10 x 3 x 125

Floor Press
4 x 6 x 115

Tricep bar Curls
3 x 10 x 50 Plate Weight Only

NOTES
Today was short but effective. Busy day, busy week. Rests were kept short, long enough to log and throw the duck for the dog. Usually 30 seconds or less.

Rack Deads - Went in thinking I would do 10 x 3 at 80% of my 1 RM. Probably could have done so, but I am still dealing with DOMs from Monday in my back so I didn't push it this week.

BHNP - 80% of 1RM is tougher than it looks. Good shoulder work.

Floor Presses - Not a 10 x 3 because I did Bench that style on Monday and will again on Friday. Next week I will flip flop and do BHNP on Monday and Friday with Bench on Wednesday. Trying to keep shoulders from acting up.

Tricep Bar Curls - The neutral grip is wrist friendly so I went with it. I will add weight as this was a lot lighter than I last remember. Does that mean I am getting stronger? hmmm.

Here is the basic protocol I am working right now:
10 x 3 on my big compounds. As I stated above, I will be doing Bench and BHNP in flip flop style each week. So every 14 days both will be hit with a 10 x 3 at least 3 times. I will squat on Monday and Friday and do these as 10 x 3. The 10 x 3 will start between 70 & 80 % of 1 RM with weight being added next session if all ten sets are hit cleanly.

Accessory work will be done in either 4 x 6 at 60 - 70% or, for the smaller muscles like biceps, triceps and calves, 10 - 20 reps.

Rest and reps will be done quickly but clean.

That is it, easy peasy. Let's see what happens.

[BendtheBar]

Rack Deadlifts
5 x 3 x 275

Behind the Neck Press
10 x 3 x 125

All good.

Keep it rolling.

[bamazav]

10 x 3 in the Dog House

THE WORK

Squats
10 x 3 x 190
DB Pullovers
10 x 5 x 20

Hip Thrusts
4 x 6 x 115

Bench Press
10 x 3 x 125

Behind the Neck Press
4 x 6 x 115

Chins
5 x 3 x BW (197 as of this am)

NOTES
In and out in 44 minutes even with throwing for the dog. Nothing big to note. I found a new log app for iphone and ipad, GymGoal 2. I like it, really easy to set things up and it allows for as many sets as you need. Problem is that the 10 sets are too much for me to take a screen shot of to post. But, to date, it is the easiest logging app I have found thus far.

[BendtheBar]

Love the quote. Have a great weekend.

[bamazav]

10 x 3 Experiment

NOTES

Start of the week started well.

[bamazav]

10 x 3 Experiment

THE WORK

Squats
10 x 3 x 205
DB Pullovers
10 x 5 x 20

Hip Thrusts
4 x 6 x 115

Bench Press
10 x 3 x 130

Behind the Neck Press
4 x 6 x 120

Chin ups
6 x 3 x BW (197 at last weigh in)

NOTES
Session was a bit later than usual due to an early meeting but good none the less. Squats are feeling stronger each day. Thrusts were killer. Overall a good day in the Dog House.

[EliteDreams]

Solid training,keep hammering!

[bamazav]

Originally Posted by EliteDreams

Solid training,keep hammering!

Thanks. I am trying to keep it up.