1000 pound club
Replies
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what is everybodys routine that you do?
For me on bench i start with flat bench
Monday was
135x10x2
230x5
260x5
300x7
then 170x10 for 5 sets
then incline 145x 10 for 3 sets
My session is all over thanks to supersets.
Saturday was:
45# db press for 20
Shoulder superset
30 dips on the bench
45# db press with pause for 15 (Oh look, bench and barbell is open. Moved to bench.)
Shoulder super set
95x50
Shoulder superset between each set
135x30 for 2 sets
30 bench dips between each set
145x20
dips
170x10 for 2 sets
dips in between
175x10 for 2 with pause
185x5 with pause
195x5
200x3
Finish out with bis and tris, then some russian twists
I was shooting for 200 reps and 200#. I fell a little short, probably because I was fasted.0 -
what is everybodys routine that you do?
For me on bench i start with flat bench
Monday was
135x10x2
230x5
260x5
300x7
then 170x10 for 5 sets
then incline 145x 10 for 3 sets
My session is all over thanks to supersets.
Saturday was:
45# db press for 20
Shoulder superset
30 dips on the bench
45# db press with pause for 15 (Oh look, bench and barbell is open. Moved to bench.)
Shoulder super set
95x50
Shoulder superset between each set
135x30 for 2 sets
30 bench dips between each set
145x20
dips
170x10 for 2 sets
dips in between
175x10 for 2 with pause
185x5 with pause
195x5
200x3
Finish out with bis and tris, then some russian twists
I was shooting for 200 reps and 200#. I fell a little short, probably because I was fasted.
Wow I though I had pretty decent muscular endurance. Nope. Not even close.0 -
what is everybodys routine that you do?
For me on bench i start with flat bench
Monday was
135x10x2
230x5
260x5
300x7
then 170x10 for 5 sets
then incline 145x 10 for 3 sets
My session is all over thanks to supersets.
Saturday was:
45# db press for 20
Shoulder superset
30 dips on the bench
45# db press with pause for 15 (Oh look, bench and barbell is open. Moved to bench.)
Shoulder super set
95x50
Shoulder superset between each set
135x30 for 2 sets
30 bench dips between each set
145x20
dips
170x10 for 2 sets
dips in between
175x10 for 2 with pause
185x5 with pause
195x5
200x3
Finish out with bis and tris, then some russian twists
I was shooting for 200 reps and 200#. I fell a little short, probably because I was fasted.
I usually hit the gym fasted. Around 6am. What are your goals?0 -
Wow I though I had pretty decent muscular endurance. Nope. Not even close.
I'm also damn sexy.0 -
I usually hit the gym fasted. Around 6am. What are your goals?
I usually hit it around 3pm, fasted, unless I'm working with my coach, then I make sure I get in about 1k cals prior to the session. I do less than that, and I never get my wind back once we get moving.
Goals:
Increase in maximal strength (obviously), primarily though, strong dynamic strength and muscular endurance for extended periods of maximal effort. Alpine climbing, spot and stalk hunting, triathlon, and if I can get my knee rehabbed in time, fall or spring rugby.0 -
I'll throw my routine out there just because it's so much less volume than some of the above, lol. I usually hit the garage about 5:30am fasted.
Monday:
Deadlifts - Work up to heavy single and drop back for 2-3x5. This week was 415x1, 365 2x5
Bench - Work up to heavy single or double and drop back for reps. This week was 275x1, 225 2x5
Wednesday:
Front Squats - 3x3. Maybe a heavy single as well depending on how I feel. This week was 275 3x3.
Push Press - 3-4x2. Again maybe a heavy single. This week was 195 3x2.
Friday:
Back Squats - Work up to heavy single and drop back for 2-3x5. This week will be 405x1, 315 2x5.
Usually either cleans or wide grip pull ups. Cleans are usually done as singles. Pull ups 3-4 sets AMRAP.
I do very little else, lol. But it fits my family life and schedule.0 -
I'll throw my routine out there just because it's so much less volume than some of the above, lol. I usually hit the garage about 5:30am fasted.
Monday:
Deadlifts - Work up to heavy single and drop back for 2-3x5. This week was 415x1, 365 2x5
Bench - Work up to heavy single or double and drop back for reps. This week was 275x1, 225 2x5
Wednesday:
Front Squats - 3x3. Maybe a heavy single as well depending on how I feel. This week was 275 3x3.
Push Press - 3-4x2. Again maybe a heavy single. This week was 195 3x2.
Friday:
Back Squats - Work up to heavy single and drop back for 2-3x5. This week will be 405x1, 315 2x5.
Usually either cleans or wide grip pull ups. Cleans are usually done as singles. Pull ups 3-4 sets AMRAP.
I do very little else, lol. But it fits my family life and schedule.
Nice routine man...you have to find what works for you. I like simple myself.0 -
what is everybodys routine that you do?
For me on bench i start with flat bench
Monday was
135x10x2
230x5
260x5
300x7
then 170x10 for 5 sets
then incline 145x 10 for 3 sets
My session is all over thanks to supersets.
Saturday was:
45# db press for 20
Shoulder superset
30 dips on the bench
45# db press with pause for 15 (Oh look, bench and barbell is open. Moved to bench.)
Shoulder super set
95x50
Shoulder superset between each set
135x30 for 2 sets
30 bench dips between each set
145x20
dips
170x10 for 2 sets
dips in between
175x10 for 2 with pause
185x5 with pause
195x5
200x3
Finish out with bis and tris, then some russian twists
I was shooting for 200 reps and 200#. I fell a little short, probably because I was fasted.
This was WAY too much volume and BS work to be productive. If you want to improve your lifts then train to improve your lifts. My last bench day looked like this:
Bench Press
45x60
135x20
225x3
315x3
365x3
405x2
315x5
315x5
315x5
Barbell Row
315x10
365x10
405x10
That's it. Work up to a heavy set of three on bench press, drop the weight to approx. 80% of my top weight and do some volume sets and finish it up with some barbell rows. If you want to build muscle and strength you need to keep your training sessions simple and focus on improving the amount of weight you lift or the amount of reps you can perform. Make a list of 2 or 3 lift variations to use in place of bench, squat, deadlift, overhead press and barbell row and cycle them. For example, for my bench press I cycle bench, narrow grip bench, incline bench and bench press with chains. I'll do 1 bench press variation and just focus on hitting more and more weight for anywhere from 5-2 reps and then when I stall I'll swap to the next bench variation. I do the same thing with my accessory lifts.
Moral of the story: KISS (Keep It Simple, Stupid!)0 -
Exactly, gotta find what works for you.
I have the luxury of being able to take a good period of time for a gym session, because I work early hours, no kids, and a wife who works normal hours. It's also better for me to do this than to either keep working, or playing games and drinking beer.
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I'll throw my routine out there just because it's so much less volume than some of the above, lol. I usually hit the garage about 5:30am fasted.
Monday:
Deadlifts - Work up to heavy single and drop back for 2-3x5. This week was 415x1, 365 2x5
Bench - Work up to heavy single or double and drop back for reps. This week was 275x1, 225 2x5
Wednesday:
Front Squats - 3x3. Maybe a heavy single as well depending on how I feel. This week was 275 3x3.
Push Press - 3-4x2. Again maybe a heavy single. This week was 195 3x2.
Friday:
Back Squats - Work up to heavy single and drop back for 2-3x5. This week will be 405x1, 315 2x5.
Usually either cleans or wide grip pull ups. Cleans are usually done as singles. Pull ups 3-4 sets AMRAP.
I do very little else, lol. But it fits my family life and schedule.
I just saw this. This is a pretty good program. Just keep it simple and modulate volume and intensity
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Exactly, gotta find what works for you.
I have the luxury of being able to take a good period of time for a gym session, because I work early hours, no kids, and a wife who works normal hours. It's also better for me to do this than to either keep working, or playing games and drinking beer.
Don't worry. When Halo comes out destiny can be put in storage.0 -
Moral of the story: KISS (Keep It Simple, Stupid!)
It's fine for now, and quite simple.
It's also had a huge impact on my rock climbing. Eventually it'll plateau, and I'll probably have to cut back some, to avoid building too much mass, but we'll see how it goes. To give you an idea though, a couple of my targets right now are liberty ridge + summit of Rainier, and Mt Baker's North Ridge.
Glacier travel, climbing, expedition approach for Rainier, avy gear, needing strength and power for self rescue. I'm probably not really doing enough at this point, but that's primarily because I'm lazy.0 -
Anyway- they are coming along again now that I'm healed up- I am going to be excited to shift to a new program in 2-3 weeks- goal being to do more accessory work I think- want more shoulder and back work- I'm not getting enough.
Cool, just get in them, and the pushups. Pair with some lat and delt blasting and you should be able to throw those weights around. Also, do you use a PL setup for bench? I've been trying to figure that one out.
I do love me some back!!! Lats are probably my favorite to work honestly- and legs- but lats- because pull ups bishes.
I do use a PL set up- I just don't get my feet wedged up as far under me as some people do- it hurts my knees- because I wind up pushing through the top of the knee- not my feet. But yes- full arch to my abilities. I should spend more time on it in terms of form- it's my sloppiest and I know it.
I'm 12 weeks or so into Sheiko- on 32, debating running it again after but I'd like to do some accessory work- Sheiko's fairly limited on that- but I feel like I"m not going to have a good opinion of it since I didn't run it properly- I didn't do a bad job- but I didn't have the full picture of how to organize the programs so I mis- matched programs within it- thinking I might try it again to get a better feel. On the fence- it's a lot of work for a deficit.what is everybodys routine that you do?
Mon/Friday I typically work out after work 5-7 - then head to dance class.I usually hit the gym fasted. Around 6am. What are your goals?
Wed- I'm trying to work out in the AM- so I can come straight home- but dance leads for late nights- hard to sustain. But I'll do either. AM/PM- fasted- not fasted- whatever. Whatever gets the job done.
I suppose "being awesome" probably isn't what you were looking for- but it's pretty much why I do what I do.0 -
Exactly, gotta find what works for you.
I have the luxury of being able to take a good period of time for a gym session, because I work early hours, no kids, and a wife who works normal hours. It's also better for me to do this than to either keep working, or playing games and drinking beer.
Don't worry. When Halo comes out destiny can be put in storage.
Lol, luckily I don't work in console game dev, so I don't have to play console games for research. I might actually get to enjoy that one for fun. Should Microcraftsoft actually ever get it out.0 -
Only been training on Stronglifts 5x5 for 12 weeks and I'm up to 985lbs going for my 1RMx this morning at a BW of 185lbs.
Squat: 365
Bench: 235
Deadlift: 385
My last "working" weights on the lifts were 280# squat, 185# BP & 333# DL
Lower all my weights down and going for Round 2 of SL on Monday.0 -
Moral of the story: KISS (Keep It Simple, Stupid!)
It's fine for now, and quite simple.
It's also had a huge impact on my rock climbing. Eventually it'll plateau, and I'll probably have to cut back some, to avoid building too much mass, but we'll see how it goes. To give you an idea though, a couple of my targets right now are liberty ridge + summit of Rainier, and Mt Baker's North Ridge.
Glacier travel, climbing, expedition approach for Rainier, avy gear, needing strength and power for self rescue. I'm probably not really doing enough at this point, but that's primarily because I'm lazy.
It seems like you should probably be doing some more task-specific lifts then like farmers walks, front carries, duck walks, sandbag loads, etc...0 -
If I throw in OHP I am short by 15lbs,0
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Oh I'll add in one other reason why I run my sessions like I do. Overactive mind at the moment. If I don't switch things up a bit, I'll start getting distracted with work issues, flip out pissed off, and end up blowing off the rest of the work out and spending the next few hours really pissed off.0
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Moral of the story: KISS (Keep It Simple, Stupid!)
It's fine for now, and quite simple.
It's also had a huge impact on my rock climbing. Eventually it'll plateau, and I'll probably have to cut back some, to avoid building too much mass, but we'll see how it goes. To give you an idea though, a couple of my targets right now are liberty ridge + summit of Rainier, and Mt Baker's North Ridge.
Glacier travel, climbing, expedition approach for Rainier, avy gear, needing strength and power for self rescue. I'm probably not really doing enough at this point, but that's primarily because I'm lazy.
It seems like you should probably be doing some more task-specific lifts then like farmers walks, front carries, duck walks, sandbag loads, etc...
Oh I do. I just wrote up what I did on saturday.
There's yoga, rock climbing, leg sessions that have me stumbling like a drunk retiree on a cruise, and once my knee is rehabbed, going to pull back in the running and bike.0 -
If I throw in OHP I am short by 15lbs,
oh getting saucy!!!!
My OHP is lame duck sauce- so I try not to think about it. mumble-under100mumble0 -
My bests
DL 415
Bench 275
Squat 385
total 1,075
I actually don't do any heavy DL anymore, any DL'ing I do now is sub-maximal for speed.0 -
If I throw in OHP I am short by 15lbs,
oh getting saucy!!!!
My OHP is lame duck sauce- so I try not to think about it. mumble-under100mumble
I got a weak lift that is difficult to make gains in. It is what it is.0 -
If I throw in OHP I am short by 15lbs,
oh getting saucy!!!!
My OHP is lame duck sauce- so I try not to think about it. mumble-under100mumble
Same, last I did it, I was doing 95, and I looked like I was having a seizure.0 -
My OHP is 135, never really tried anymore then that..lol0
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My OHP is 135, never really tried anymore then that..lol
Shoulder, bis, and tris are muscle groups for me I had to really work at to get to where I am. OHP press last max was 155.0 -
My OHP is 135, never really tried anymore then that..lol
Shoulder, bis, and tris are muscle groups for me I had to really work at to get to where I am. OHP press last max was 155.
Most I have done was 150lbs, never tried more, but @ 145lbs bw, I am somewhat happy with that0 -
I was close, but a back injury has set me back quite a bit. I should be fully healed by end of year and then will get 1,000 in 2015. Gotta get those squats up.0
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I was close, but a back injury has set me back quite a bit. I should be fully healed by end of year and then will get 1,000 in 2015. Gotta get those squats up.
Get it, just be careful, 1,000 ain't nothing to fool with if your back is bummed right now.0 -
Might try to check my OHP tomorrow or Friday0
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So, I figure I'll throw this out there. Thinking of trying a PL competition just for S&Gs, it's deadlift only.
I figured just basically to get up there and get ready for it, I'd do more deadlifts, basically anything over 300#, pin pulls with 3 plates +, banded deadlifts if I can rig it up, or pick up some chains if I can't.
Any other recs? I figured a 2x per week DL pattern, with medium weight one session, heavy weight the next, keeping reps per set fairly low around 5 once I get into the work.
Or, take the dl section from 5/3/1 for Powerlifting.0
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