Author Topic: chasing athleticism  (Read 397616 times)

0 Members and 1 Guest are viewing this topic.

CoolColJ

  • Hero Member
  • *****
  • Posts: 746
  • Respect: +622
    • View Profile
    • Email
Re: chasing athleticism
« Reply #5085 on: August 24, 2020, 12:14:46 am »
+1
research showed that people were making better gains on 5x10 than 10x10 due to the excessive volume - YMMV :)

Coges

  • Hero Member
  • *****
  • Posts: 2898
  • Respect: +2095
    • View Profile
    • Email
Re: chasing athleticism
« Reply #5086 on: August 24, 2020, 01:37:44 am »
+1
Hey mate. What's your thinking behind 10x10@100?

hey coges, good training lately! 10x10x100 feels like a good end goal, i dont think my body type can handle more weight than 100kg so it's an upper limit on weight .. but i'm also more interested in reps so 10 seems like a good upper limit on reps.  10 sets is just for symmetry to complete the 10x100 haha. If i get 10 sets i'lll probably have close to my maximum amount of hypertropy which is the primary goal of benching in the first place.

Hey mate. Thanks!

10x10 is full on but if you can bench 10x10@100 you'll be a beast. I saw Sebastian Oreb did 5x5@200 on the weekend and it was insane. 

Are you going to peak and change your volume during that time?
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

maxent

  • Hero Member
  • *****
  • Posts: 2716
  • Respect: +1942
    • View Profile
Re: chasing athleticism
« Reply #5087 on: August 24, 2020, 02:21:12 am »
+3
I think the goal is to get to the point where i can use 100kg for sets, even if it's just doubles. And then just stick with the same weight but try add a rep each workout. Eventually getting to 10x10. To get to 100kg i will be going thru different stages of mastering intermediate weights. The currrent goal is 5x10x70kg, after that i'll start over with 75kg until i've mastered that for 5x10. Then start over with 80kg. Will take a long time!
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2716
  • Respect: +1942
    • View Profile
Re: chasing athleticism
« Reply #5088 on: August 26, 2020, 01:43:41 pm »
+2
Wed] (26/7/2020)
Daily Activity:   
Daily Training:
BW:

OHP 5x53.5, 5x53, 4x52.5
Chinup 3x5kg, 5x3x2.5kg (87.5kg bw)
DBOHP 3x12x20kg

Notes:
Assitance to bench day done. This is the last day i combine 'lats' and shoulders. I think the old time bodybuilders were right about separating these things out. Im so over full body nonsense now. But the trouble is if i add an extra back day, then im already going 10 days between bench, 10 days between ohp, 10 days between squat. So now what, 14 days between? stupid.

i definitely need an exclusive back day. Here is why, i have dated girls with more (upper) back development, i have no muscle on my back except my erectors. i always do chinups etc right at the end after doing ohp which means im too fatigued to actually do a great job with back exercises at that point. There are lots of exercises i just dont have time for if im doing full body workouts (im talking about lat pulldowns, cable rows, rack pulls etc). so if i have a separate day to dedidate to back i'll not only enjoy it from having something different but also actually give my back exercises a honest chance to be effective. opportunstic cost may be squats, they're going right to hte bottom of my priority list.
« Last Edit: August 26, 2020, 01:47:34 pm by maxent »
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2716
  • Respect: +1942
    • View Profile
Re: chasing athleticism
« Reply #5089 on: August 31, 2020, 10:39:43 pm »
+2
Monday (31/7/2020)
Daily Activity:   
Daily Training:
BW:

BP 6x75, 6x77.5, 6x75, 5x75, 5x75, 5x75

Notes:
Well, wasn't feeling up to doing 9s .. 6x60kg warm felt heavy/hard. so i decided to jump to 75kg .. and start a new cycle. Feeling pretty deflated with gym
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2716
  • Respect: +1942
    • View Profile
Re: chasing athleticism
« Reply #5090 on: September 06, 2020, 06:36:19 am »
+1
Sat (5/8/2020)
Daily Activity:   
Daily Training:
BW:

OHP 6x50, 5x53.5, 5x54, 5x53.5, 5x53, 6x53
DB OHP 3x8x22.5

Notes:
Shoulder day .. no back. looking fwd to doing the back day!
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2716
  • Respect: +1942
    • View Profile
Re: chasing athleticism
« Reply #5091 on: September 08, 2020, 05:38:18 am »
+1
First back day was a disaster in the sense that i could barely do a single bodyweight chinup! turns out there is a reason i usually do them on ohp day, b/c it fatigues some of the same muscles that make it hard to do chinups on a separate workout following the ohp workout.

However, in other aspects it was a success because i got to spend some quality time with the T-bar setup. Did a few sets of T deadlifts (which seem to suit me quite well.. my form is clean and it feels good). And i didn't really do T-bar rows but i feel like that would be something i'd benefit from as well. Today i've got some doms in the the upper back area. Which is a good sign. Guess a compromise from here on would be to do chinups on ohp days but do T-bar work on back day.. and i can throw in some other back work like cable pulls. Still working it out as i go.

Worked up to 3 plates on the tbar for 8 reps, (that's 3x20kg not 140kg lol) .. that was quite challenging but i got it done.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2716
  • Respect: +1942
    • View Profile
Re: chasing athleticism
« Reply #5092 on: September 08, 2020, 01:07:08 pm »
+2
Tue (8/9/2020)
Daily Activity:   
Daily Training:
BW:

BP 6x77.5, 6x77.5, 6x77.5, 5x77.5, 4Fx77.5, 3x77.5
IDBBP 3x8x25kg
Dips 3x8xBW

Notes:
next week im going to try for 6x6x77.5kg and if i get it, will go up to 80kg and start a fresh cycle. Started doing dips because i think they help balance things out and i'll have benefit from keeping them around than not.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2716
  • Respect: +1942
    • View Profile
Re: chasing athleticism
« Reply #5093 on: September 13, 2020, 02:32:01 am »
+4
Sat (12/9/2020)
Daily Activity:   
Daily Training:
BW:

OHP 6x50, 5x54, 5x54.5, 5x54, 5x54, 5x54, 7x54
DBOHP 6x25, 6x25, 6x25
Chinup 5xBW, 5xBW
 

Notes:
assistance to bench day, was pretty good, upper body is starting to fill out a little. its starting to get warmer so will be looking at adding running and sprinting to the mix once the hips feel good.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2716
  • Respect: +1942
    • View Profile
Re: chasing athleticism
« Reply #5094 on: September 14, 2020, 12:59:59 pm »
+1
Mon (14/9/2020)
Daily Activity:   
Daily Training:
BW:

BS 6x70, 6x87.5, 6x90
T-DL 8x40kg, 8x60kg, 12x80kg
T-Row 3x8x40kg
Slant Ab situp 2x15xBW
KB Shrug 2x20x28kg

Notes:
back workout. i wanted to do back extensions and cable rows, but was too drained at the end. next time
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

maxent

  • Hero Member
  • *****
  • Posts: 2716
  • Respect: +1942
    • View Profile
Re: chasing athleticism
« Reply #5095 on: September 25, 2020, 03:03:24 am »
+1
Thu (24/9/2020)
Daily Activity:   
Daily Training:
BW:

OHP 6x50, 5x54.5, 5x55, 5x55, 5x54.5, 5x54.5, 6x54.5
DBOHP 5x27.5, 7x25, 9x22.5
Chinup 6x3xBW
 
Notes:
Assistance to bench day, it's been 12 days  since the last one? im never going to make progress at this rate.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

LBSS

  • Hero Member
  • *****
  • Posts: 12125
  • plugging away...
  • Respect: +7169
    • View Profile
    • Email
Re: chasing athleticism
« Reply #5096 on: September 25, 2020, 08:13:20 am »
0
what got in the way of working out?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter