Mahler's Sixth Sense - I See Deadlifts - Page 51 - JP Fitness Forums

Mahler · 03-05-2007, 08:03 AM

NEW RULES OF LIFTING: HYPERTROPHY II
Book by Lou Schuler and Alwyn Cosgrove

Day 8 - Monday, March 5, 2007
Time: 4:40 AM
Weight: 184.4 ( +1.4 )
Length (Including Warmup): 35 min.

Notes:
1) B= Body Weight
2) (e) = each side, where right and left are done separately.

Workout A(2):

General Warm-Up
Calisthenics & 1/4 mile jog

Superset With Full Rest:
Rest: 30 / Tempo: 2 0 1

Barbell Reverse Grip Bentover Row
2 x 25 x 135

Barbell Bench Press
2 x 25 x 105

Superset With Full Rest:
Rest: 30 / Tempo: 2 0 1

Wide-grip Cable Seated Row
2 x 25 x 100

Dumbbell Incline Bench Press - Neutral Grip
2 x 25 x 40 (2 - 20s)

Superset With Full Rest:
Rest: 30 / Tempo: 2 0 1

Dip
(19 + 6) x B
(11 + 7 + 7) x B

Rest: 60 / Tempo: 3 2 1

Swiss Ball Crunch
3 x 12 x 40 ( Increased by 5 lbs.)

Notes: I haven't done high reps like this in a long time. I went relatively low and was glad I did. The only place that you cannot adjust the weight down is the Dips and they were killers. I can usually crank out sets of 10 - 15, but 25

. I ended up doing as many as possible, resting for 15 seconds and finishing what I didn't complete. To put these at the end of a routine with barbell and dumbbell benching was evil to say the least.

BamaDave · 03-05-2007, 10:18 PM

John,

Those were some great loads for these 25-rep sets!

This is exactly the same routine that I did today, except that the last exercise was lying tricep extensions instead of dips. It's from one of Alwyn's articles on Bodybuilding.com, but he obviously decided to use almost identical workouts for NROL Hypertrophy. I like the idea of doing dips better than the tricep extensions - I may sub those for the rest of the workouts... although they would have been hard as hell after those first two supersets.

Mahler · 03-06-2007, 08:50 AM

Quote:

Originally Posted by BamaDave

John,

Those were some great loads for these 25-rep sets!

This is exactly the same routine that I did today, except that the last exercise was lying tricep extensions instead of dips. It's from one of Alwyn's articles on Bodybuilding.com, but he obviously decided to use almost identical workouts for NROL Hypertrophy. I like the idea of doing dips better than the tricep extensions - I may sub those for the rest of the workouts... although they would have been hard as hell after those first two supersets.

Dave,
The Dips were excruciating after all that other volume. It was simply not possible for me to do all 25 at a clip.

But, overall, you just gotta love the routine.

Mahler · 03-06-2007, 09:01 AM

NEW RULES OF LIFTING: HYPERTROPHY II
Book by Lou Schuler and Alwyn Cosgrove

Day 9 - Tuesday, March 6, 2007
Time: 4:50 AM
Weight: 182.6 ( - 1.8 )
Length (Including Warm-up): 22 min.

HIIT
2 min. warm-up
10 intervals of 10 mph for 30 sec. and 4 mph for 90 sec.
3 min. cool-down
Time: 22 min.
Distance: 2.05 miles

Notes: Man was it windy this morning. I slept poorly because I kept waking up with the gusts of wind that were battering the house. Some up to 50 miles per hour through the night. The HIIT went well though and I actually think it's getting kind of easy. I wish my treadmill went faster than 10 mph, but I am not about to invest in another one.

kuri · 03-06-2007, 01:11 PM

Mahler Mahler (the crowd chants)

That is some serious volume!

I wonder if anyone could really pump out those dips consecutive after that... Alwyn is messing with us again!

CAchief · 03-06-2007, 06:13 PM

22 mins of HIIT. Very good!

jruck37 · 03-06-2007, 08:22 PM

Nice work, John. It's good to see that you can still lift your arms to type after that 1st H-2 workout!

Victoria · 03-06-2007, 09:03 PM

Quote:

Originally Posted by Mahler

I wish my treadmill went faster than 10 mph, but I am not about to invest in another one.

Hey Mahler....couldn't you increase the incline for extra challenge? That always seems to do the trick for me! Just a thought...

Mahler · 03-07-2007, 09:53 AM

Quote:

Originally Posted by Victoria

Hey Mahler....couldn't you increase the incline for extra challenge? That always seems to do the trick for me! Just a thought...

Thanks, Victoria. Excellent idea. I overlooked the obvious in this case. I will give it a try.

Mahler · 03-07-2007, 10:03 AM

NEW RULES OF LIFTING: HYPERTROPHY II
Book by Lou Schuler and Alwyn Cosgrove

Day 10 - Wednesday, March 7, 2007
Time: 4:40 AM
Weight: 181 ( -1.6 )
Length (Including Warmup): 45 min.

Notes:
1) B= Body Weight
2) (e) = each side, where right and left are done separately.

Workout B(2):

General Warm-Up
Calisthenics & 1/4 mile jog

Straight Sets:
Rest: 90 / Tempo: 3 2 1 (reduced rests to 75)

Snatch Grip Deadlift
Warm-Up Sets:
1 x 3 x 135
1 x 3 x 225

Work Sets:
1 x 3 x 295
1 x 3 x 300
1 x 3 x 305
1 x 3 x 310
2 x 3 x 315

Superset With Full Rest:
Rest: 90 / Tempo: 3 2 1 (reduced rests to 75)

Dynamic Lunge (wit Barbell)
6 x 3(e) x 165

Step-Up
6 x 3(e) x 100 (2 - 50s)

Straight Sets:
Rest: 60 / Tempo: 3 2 1

Incline Reverse Crunch
3 x 12 x B

Notes: Pretty good workout. I was pleased with getting up some heavy deads with the snatch grip. Six big plates felt damn good. I used knee sleeves for the first time and the jury is still out. They did keep my knee joint warm and were pretty sweaty when I was done. Maybe they will at least muffle the cracking sound.

finboy · 03-07-2007, 03:25 PM

Damn, John! You must have legs of steel with all the great lower body work you put in. (165 lb. lunge makes me cringe!) Nice job.

Mahler · 03-08-2007, 08:47 AM

NEW RULES OF LIFTING: HYPERTROPHY II
Book by Lou Schuler and Alwyn Cosgrove

Day 11 - Thursday, March 8, 2007
Time: 4:50 AM
Weight: 181.2 ( + 0.2 )
Length (Including Warm-up): 22 min.

HIIT
2 min. warm-up
10 intervals of 10 mph for 30 sec. and 4 mph for 90 sec.
3 min. cool-down
Elevation: 4% (Increase of 2%)
Time: 22 min.
Distance: 2.05 miles

Notes: Thanks to Victoria's suggestion, I started to add the elevation into the mix and will be listing it on the log. Since my treadmill only goes to 10mph, this is a great alternate way to increase the intensity.

Victoria · 03-09-2007, 09:07 AM

Mahler, I'm glad I could help....although I'm hardly the fitness guru you are!

I did read somewhere that a 2% incline is necessary to make up for the wind resistance you'd get running on the ground. So, that's always my starting point, miminum.

Anyway, I love reading your log. Your workouts are unbelievable!!!

EdChap · 03-09-2007, 11:22 AM

Nice work, as ever, John! Those snatch grip deads are looking very good!

Mahler · 03-09-2007, 11:46 AM

Quote:

Originally Posted by Victoria

Mahler, I'm glad I could help....although I'm hardly the fitness guru you are!

I did read somewhere that a 2% incline is necessary to make up for the wind resistance you'd get running on the ground. So, that's always my starting point, miminum.

Anyway, I love reading your log. Your workouts are unbelievable!!!

Victoria,
I am not a guru by any stretch of the imagination. I just pick a good, well written plan and follow it like my life depended upon it. And, you know what? It just might come down to that. Thanks, again.

Mahler · 03-09-2007, 11:47 AM

Quote:

Originally Posted by EdChap

Nice work, as ever, John! Those snatch grip deads are looking very good!

Ed,
They are surprising me, too. I really didn't expect to get that much weight up using snatch grip.