Sir strength dynamo Jetty, let me ask why superset 2 compound movements like front squats & sldl bro? You severely limit the weight you can use doing so. Mostly what you get from doing that is a cardio effect. I doubt cardio is your goal, being it should be done outside of the weight session anyways. I mean yeah sure you may read Arnie used to superset compounds like bp & rows, inclines & t-bars, etc - however that was part of his pre-contest training - not his year around gig. I could be wrong, but I thought your primary goal was to get bigger and stronger. If so, supersets is not the way to go - mainly with compounds. Get your rest between sets on compounds so you CAN pack on the plates. :sport:
Thanks for the drop by sir Big D! I was just experimenting on things like this just to be able to understand how things work and may not work, so yeah, it felt shit and limit the work weight. I think it was more of a like counter productive on my end for that part.
Thanks for the heads up about the compound movements rest period, yah I take time resting on each sets for it for the heaviest I almost took 5-7 mins ( especially on my top sets DL ).
To add, doing something over and over again, and then it's no longer fun anymore. In fact, you get sick of doing it so I end up stirring things up to make my motivation keep in check6pm-7pm
Project arms gym
2nd cycle week 2 Wendler 5/3/1
OHP day
45 x 5
55 x 5
65 x 5
75 x 3
85 x 3
95 x 3 + 2
Assistance lifts
65 x 5 x 10
Chin ups
5 x 10
Quadruple drop sets Side lateral DB raises
10/10 x 5 x 15 : 5/5 x 5 x 12
Dips
5 x 10
Hanging legraises x 3 x 10
Hanging round the world x 3 x 10
Done
Trying to pose this, a trending pose on facebook, I don't fakin know how to pose this down lol
Thanks for the drop by sir Big D! I was just experimenting on things like this just to be able to understand how things work and may not work, so yeah, it felt shit and limit the work weight. I think it was more of a like counter productive on my end for that part.
Thanks for the heads up about the compound movements rest period, yah I take time resting on each sets for it for the heaviest I almost took 5-7 mins ( especially on my top sets DL ).
To add, doing something over and over again, and then it's no longer fun anymore. In fact, you get sick of doing it so I end up stirring things up to make my motivation keep in check
Thanks for the drop by sir Big D! I was just experimenting on things like this just to be able to understand how things work and may not work, so yeah, it felt shit and limit the work weight. I think it was more of a like counter productive on my end for that part.
Thanks for the heads up about the compound movements rest period, yah I take time resting on each sets for it for the heaviest I almost took 5-7 mins ( especially on my top sets DL ).
To add, doing something over and over again, and then it's no longer fun anymore. In fact, you get sick of doing it so I end up stirring things up to make my motivation keep in check6pm-7pm
Project arms gym
2nd cycle week 2 Wendler 5/3/1
OHP day
45 x 5
55 x 5
65 x 5
75 x 3
85 x 3
95 x 3 + 2
Assistance lifts
65 x 5 x 10
Chin ups
5 x 10
Quadruple drop sets Side lateral DB raises
10/10 x 5 x 15 : 5/5 x 5 x 12
Dips
5 x 10
Hanging legraises x 3 x 10
Hanging round the world x 3 x 10
Done
Trying to pose this, a trending pose on facebook, I don't fakin know how to pose this down lol
I hear ya bro! Btw, traps lookin' thick - keep up the good work! :sport:
yan lang talaga nakalagay sa listahan hehe 5lbs increment muna ako since basura nutrition ko at tulog haha weak phagot nga
Pero undergoing ka ng bulking phase, tama ba? (If YES, then... [size=x-small]-check next post-[/size]) Kung di mabawi ng budget sa pagkain, bawi nalang sa tulog.
oo nga eh, taena ayos na nga dun, yung init na lang kalaban!
kita ko yung 100 db !#!%$#! may future goal na ko hahaha sana after ilang years ma press ko yun haha
You can press than up in less than a year. But I think it'll take time under a Wendler's program, nevertheless, you still get there but not to the point it'll take you years. Months, if the program was taken consistently. Besides, you already passed up 70's twice last time.
Comments
san ka nga ba ulit? ou mga 20lbs ung bar nila. meron din lunch break dito.
Project arms gym
Wendler 5/3/1 second cycle Week 1
OHP
WU
45 x 5
55 x 5
65 x 3
WS
70 x 5
80 x 5
90 x 5 + 3
Dips
BW x 5 x 15
Chinups
BW x 5 x 15 / 15 / 13/ 12/ 13
Side laterals DB
10/10 x 5 x 10
Ez bar front raises
20 x 5 x 12
supersets
DB alternating Bicep curls
15/15 x 5 x 14
No rest periods
Done
Project arms gym
2nd Cycle Wendler 5/3/1 week 1
Conv Deadlift
WU
145 x 5
185 x 5
225 x 3
WS
240 x 5
275 x 5
315 x 5
Boring but big Assistance
Trap Bar DL
225 x 5 x 10
Hanging leg raises
5x10
Done
Project arms gym
11:00am-12pm
2nd Cycle week 1 Wendler 5/3/1 boring but big
BB Flat bench press
WU
90 x 5
110 x 5
130 x 5
WS
140 x 5
160 x 5
180 x 5
Assistance
CGBP
85 x 5 x 10
SS
BB bicep curls
65 x 5 x 12
DB Rows
50 x 5 x 10
Done
11:00am-12pm
Megapower Gym
2nd Cycle Week 1 Wendler 5/3/1
BB squats
115 x 5
145 x 5
170 x 5
185 x 5
210 x 5
240 x 4 ( failed repeat this shit next week )
Assistance
Front Squats clean grip
80 x 5 x 10 with 30 secs rest period in between sets
Supersets each after set with
SLDL
80 x 5 x 10
Leg curls
25 x 10
35 x 10
45 x 10
55 x 10
55 x 10
Seated Calf raises
120 x 3 x 25
Done
Thanks for the heads up about the compound movements rest period, yah I take time resting on each sets for it for the heaviest I almost took 5-7 mins ( especially on my top sets DL ).
To add, doing something over and over again, and then it's no longer fun anymore. In fact, you get sick of doing it so I end up stirring things up to make my motivation keep in check6pm-7pm
Project arms gym
2nd cycle week 2 Wendler 5/3/1
OHP day
45 x 5
55 x 5
65 x 5
75 x 3
85 x 3
95 x 3 + 2
Assistance lifts
65 x 5 x 10
Chin ups
5 x 10
Quadruple drop sets Side lateral DB raises
10/10 x 5 x 15 : 5/5 x 5 x 12
Dips
5 x 10
Hanging legraises x 3 x 10
Hanging round the world x 3 x 10
Done
Trying to pose this, a trending pose on facebook, I don't fakin know how to pose this down lol
huh? @Big Dawg
I hear ya bro! Btw, traps lookin' thick - keep up the good work! :sport:
@Buju, I was referring to sir Big D's post.
11am-12pm
Project arms Gym
2nd Cycle Week 2 Wendler 5/3/1
Deadlift day
145 x 5
190 x 5
225 x 3
260 x 3
290 x 3
330 x 3 + 1
Assistance Lifts
Sumo DL
135 x 5 x 10
Hanging Leg raises
5 x 10
Wide grips pull ups
3 x 10
Done
Project arms gym
2nd cycle Week 2 Wendler 5/3/1 boring but big
Bench press
warmup
85 x 5
105 x 5
125 x 3
workset
145 x 3
165 x 3
185 x 5
Assistance
BB BP
115 x 5 x 10
DB rows
60/60 x 5 x 10
Dips
BW x 5 x 10
done
Megapower gym
Friday
2nd Cycle Week 2 Squat day Wendler 5/3/1
Squat ( Pause reps 1-3 secs )
115 x 5
145 x 5
170 x 3
200 x 3
230 x 3
255 x 3 + 2
Leg press
300 x 5 x 10
Leg extensions
80 x 5 x 15
Hanging leg raises
5 x 10
Done
7:30pm-8:00pm
Mega power Gym
2nd Cycle 3rd week OHP day Wendler 5/3/1
Saturday
45 x 5
55 x 5
60 x 3
75 x 5
85 x 3
100 x 1 + 4
Assistance
OHP
60 x 5 x 10 , pause reps 2-3 secs, 30secs rest period in between sets
Chin ups supersets every set with Parallel bar dips
5 x 10 > 5 x 10
done
11:45am-12:45am
Project arms gym
2nd cycle 3rd week Deadlift day Wendler 5/3/1
Monday
145 x 5
190 x 5
225 x 3
270 x 5
315 x 3
35 x 1 + 1
Wide grips pull ups supersets with Parallel bar dips
5 x 10 > 5 x 10
Hanging leg raises
5 x 10
Knee tucks
5 x 15
Done
Probably typo.
Pero undergoing ka ng bulking phase, tama ba? (If YES, then... [size=x-small]-check next post-[/size]) Kung di mabawi ng budget sa pagkain, bawi nalang sa tulog.
You can press than up in less than a year. But I think it'll take time under a Wendler's program, nevertheless, you still get there but not to the point it'll take you years. Months, if the program was taken consistently. Besides, you already passed up 70's twice last time.
Oo im on slow bulk dinadaan lang sa kanin at kung ano karne meron hehemali pala ako ng max ko amp
3:00pm-4:00pm
Project arms gym
2nd Cycle 3rd week Wendler/5/3/1
BB BP
85 x 5
105 x 5
125 x 5
155 x 5
175 x 3
195 x 1 + 4 ( dapat 200 na pala to, smh )
105 x 5 x 10
DB rows
60 x 5 x 10
Hanging leg raises 5 x 10 supersets with peck flyes machine 40 x 5 x 10
dips
done
6:45:pm-7:15pm
Mega power gym
2nd Cycle 3rd week Wendler 5/3/1
Squat day
125 x 5
145 x 5
170 x 3
230 x 5
240 x 3
270 x 1 + 4
Done..
May biglaang lakad kailangan na kailangan umalis!
__________________________
Sunday
4:15pm-6:00pm
Project arms Gym
2nd Cycle 4th week Wendler 5/3/1
OHP
45 x 5
60 x 5
65 x 5
45 x 5
60 x 5
65 x 5
DB shoulder press
40 x 10
45 x 10
50 x 2 x 8
40 x 10
30 x 8
Reverse peck flyes
40/50/60/70/80 x 5 x 15
Side lateral DB raise
15/15 x 5 x 15
Chinups superset dips
5 x 10
Done
Unable to train nung Monday at tuesday...oh well..
Wednesday
Megapower gym
BB flat bench press
120 x 5 x 10
DB incline bench press
50 x 5 x 10
DB flyes
10 x 5 x 20
Wide pullups ss with dips
5 x 10 : 5 x 10
Done.
_______________
Friday
BFit gym
Squat
bar x 3 x 20
120 x 2 x 10
170 x 8
220 x 5
270 x 2 ( hirap ituloy dahil maliit at barya yung plates... nakaka ilang, malalaglag na )
Me squattin 220lbs
120 x 5 x 10
leg extensions
70 x 5 x 10
Done
Project arms gym
3rd cycle week 1 Wendler 5/3/1
OHP
45 x 5
60 x 5
70 x 3
75 x 5
85 x 5
95 x 5 + 1
65 x 5 x 10
Chinups supersets dips
5 x 10 : 5 x 10
Done
Project arms gym
3rd cycle Week 1 Wendler 5/3/1
Deadlift day
Sumo Deadlifts
155 x 5
195 x 5
235 x 5
250 x 5
280 x 5
335 x 5
Wide grips pullups
5 x 10
Hanging leg raises
5 x 10
Triceps rope pull down
70 x 4 x 15
supersets
db biceps alternating curls
20/20 x 4 x 15
Done
3rd Cycle week 1 Wendler 5/3/1 boring but big
BB Flat bench press
WU
95 x 5
115 x 5
135 x 5
WS
145 x 5
165 x 5
185 x 5 + 3
BB BP
115 x 5 x 10
Chinups ss dips
5x10
Triceps pulldown
70 x 5 x 15
ss
db alternating bicep curls
25 x 5 x 10
Done
BFit fitness gym proj8
3rd cycle Week 1 Wendler 5/3/1
BB low bar back squat
120 x 5
150 x 5
170 x 5
190 x 5
220 x 5
240 x 5
Front squats
100 x 5 x 10
Lying leg curls
100 x 5 x 15
Standing calf raises
600 x 5 x 20
strict OHP ( thanks red sa pagpuna)
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
As usual barya at bigat bigatan nanaman
DB seated db press
60 x 5 x 10
DB side lateral raises
15 x 5 x 15
Reverse flyes machine
100 x 3 x 12
110 x 2 x 10
Chinups ss dips
5 x 10 / 5 x 10
Dropsets arnold curls for the girls
30 x 15
25 x 15
20 x 15
15 x 15
10 x 15
done
3rd Cycle week 2 Wendler 5/3/1
Deadlift day
Conv DL
155 x 5
200 x 5
235 x 3
270 x 3
300 x 3
340 x 3
Conv DL
135 x 5 x 10
Hanging leg raises
5 x 10
Wide grips pull ups
5 x 10
Circuit 3 rounds
Knee tucks failures
Reverse crunches failures
dragon flags x 3
windshield wipers x 5
BFit gym proj8
40 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
MP/OHP?
pano yung OHP mo? may rack? o mano2 from the floor?