So the idea with this program is full-body workouts 5 days per week (although I will be doing 2 days on, then 1 day off, so more like 9 workouts every 2 weeks instead of the prescribed 10).
*60-70 seconds rest between all sets
Superset 1 A1- Flat Barbell Bench Press (5x5)
5 x 5 x 235
A2- One-Arm DB Row (5x5)
5 x 5 x 115
I just realized that we had a plate-loaded dumbbell type thing, where you can make your own dumbbell. Only problem is we have one of them, so heavy DB presses are out, but they work good for heavy rows.
B- Barbell Back Squat (5x5)
1 x 5 x 245
4 x 5 x 255
I was planning on going heavier, but I was so tired already from the 1st superset I almost thought of skipping these. Also, I used more like 90 seconds rest at least in between sets, 60 seconds wasn't happening.
Superset 2 C1- Weighted Wide-Grip Dips (4x10)
4 x 10 x (BW+45)
C2- Chinups (4x10)
2 x 10 x (BW+20)
1 x 9 x (BW+20)
1 x 10 x (BW)
D- DB Stiff-Legged Deadlift(4x10)
4 x 10 x 170lb (two 85lb DB)
I decided to end it with a fairly "easy" exercise (I should probably use more than 85lb), but I was feeling a little queezy at this point and just wanted to get out.
Comments
Holy Sh!#
Ok, after doing primarily low volume stuff with slightly longer rest periods, I am simply not conditioned to do this much volume with lower rest periods. I felt like I wanted to die, seriously. Funny thing is I am suppposed to do this workout tomorrow too lol. I am not going to follow the program exactly as written, I'm going to have an A and a B day, where I will switch up the exercises for my B day (tomorrow). So I will go A, B, rest day, A, B, rest day, and repeat. I finished this workout a couple hours ago, and I'm sore already. This might be painful.
One more thing, Joel says the workout should take 40 minutes. No way. Even if I stayed exact with my rest times, there is no way I can unload my dumbbell and barbell from the first superset, then run over and start squatting with my work set. I need a little time to work up to my work set weight. It took around an hour, maybe a few minutes more, although as I get more used to the program I can probably shave a little time off.
Alternating Sets A1- DB Low Incline Bench Press (4x10)
2 x 10 x 80(e)
2 x 10 x 75(e)
A2- Supinated-Grip Cable Row (4x10)
4 x 10 x 140
B- Leg Press Machine (4x10)
3 x 10 x 350
Skipped the last set here
Alternating Sets C1- Seated DB Shoulder Press (5x5)
1 x 5 x 70(e)
4 x 5 x 65(e)
C2- Wide Grip Lat Pulldown (5x5)
2 x 5 x 160
3 x 5 x 150
D- Seated Leg Curl
2 x 5 x 90lb (e)
just did 2 sets and called it a day.
Comments
Kept the intensity lower today, I did less "big" movements, more machines and dumbbell stuff, it was still plenty tough though. I was planning on deadlifting at the end for my hip-dominant movement, but I was too tired....maybe in a few days.
WOW AS. This new program looks really tough. 5 full body/week? Killer. Have you taken pics or measurements? Be sure and do that so that you can "see" the changes even if you don't see it in the mirror. Good luck! I look forward to following along and being thankful that I'm not doing the same program.
So the idea with this program is full-body workouts 5 days per week (although I will be doing 2 days on, then 1 day off, so more like 9 workouts every 2 weeks instead of the prescribed 10).
*60-70 seconds rest between all sets
Superset 1 A1- Flat Barbell Bench Press (5x5)
5 x 5 x 235
A2- One-Arm DB Row (5x5)
5 x 5 x 115
I just realized that we had a plate-loaded dumbbell type thing, where you can make your own dumbbell. Only problem is we have one of them, so heavy DB presses are out, but they work good for heavy rows.
B- Barbell Back Squat (5x5)
1 x 5 x 245
4 x 5 x 255
I was planning on going heavier, but I was so tired already from the 1st superset I almost thought of skipping these. Also, I used more like 90 seconds rest at least in between sets, 60 seconds wasn't happening.
Superset 2 C1- Weighted Wide-Grip Dips (4x10)
4 x 10 x (BW+45)
C2- Chinups (4x10)
2 x 10 x (BW+20)
1 x 9 x (BW+20)
1 x 10 x (BW)
D- DB Stiff-Legged Deadlift(4x10)
4 x 10 x 170lb (two 85lb DB)
I decided to end it with a fairly "easy" exercise (I should probably use more than 85lb), but I was feeling a little queezy at this point and just wanted to get out.
Comments
Holy Sh!#
Ok, after doing primarily low volume stuff with slightly longer rest periods, I am simply not conditioned to do this much volume with lower rest periods. I felt like I wanted to die, seriously. Funny thing is I am suppposed to do this workout tomorrow too lol. I am not going to follow the program exactly as written, I'm going to have an A and a B day, where I will switch up the exercises for my B day (tomorrow). So I will go A, B, rest day, A, B, rest day, and repeat. I finished this workout a couple hours ago, and I'm sore already. This might be painful.
One more thing, Joel says the workout should take 40 minutes. No way. Even if I stayed exact with my rest times, there is no way I can unload my dumbbell and barbell from the first superset, then run over and start squatting with my work set. I need a little time to work up to my work set weight. It took around an hour, maybe a few minutes more, although as I get more used to the program I can probably shave a little time off.
Holy Smokes!! What crazy looking program this is! That's pretty aggressive doing the 2 days on, 1 day off thing.
I know exactly what you're talking about going into a different program. I had my own rude awakening today!!
WOW AS. This new program looks really tough. 5 full body/week? Killer. Have you taken pics or measurements? Be sure and do that so that you can "see" the changes even if you don't see it in the mirror. Good luck! I look forward to following along and being thankful that I'm not doing the same program.
I guess I can take a couple pics with my phone as I don't have a camera, I've never really been big on posting pics but what the heck....maybe tomorrow.
Quote:
Originally Posted by DamienK
Holy Smokes!! What crazy looking program this is! That's pretty aggressive doing the 2 days on, 1 day off thing.
I know exactly what you're talking about going into a different program. I had my own rude awakening today!!
Keep it up, 115 lb. db rows are huge!
Yeah it's pretty rough, I was so sore today from yesterday that I almost skipped it. It does seem a little extreme, but I figure I'm an extreme kinda guy...LOL just kidding...but I figure I will give it a try for a few weeks as an experiment. Worst thing would be that I burn out quickly and move onto something else.
I'm going to slightly modify the program by alternating the two workouts, and also using some different rep ranges to mix it up. So it will go:
Day 1: 5x5, 4x10
Day 2: 4x10, 5x5
Day 3: off
Day 4: 8x3, 3x12-14
Day 5: 3x12-14, 8x3
Day 6: off
and so on...
I'm going to have to eat more than I was during Max Strength, cause I know I'm burning alot more calories in the gym, especially that 1st day.
I guess I can take a couple pics with my phone as I don't have a camera, I've never really been big on posting pics but what the heck....maybe tomorrow.
Yeah it's pretty rough, I was so sore today from yesterday that I almost skipped it. It does seem a little extreme, but I figure I'm an extreme kinda guy...LOL just kidding...but I figure I will give it a try for a few weeks as an experiment. Worst thing would be that I burn out quickly and move onto something else.
I'm going to slightly modify the program by alternating the two workouts, and also using some different rep ranges to mix it up. So it will go:
Day 1: 5x5, 4x10
Day 2: 4x10, 5x5
Day 3: off
Day 4: 8x3, 3x12-14
Day 5: 3x12-14, 8x3
Day 6: off
and so on...
I'm going to have to eat more than I was during Max Strength, cause I know I'm burning alot more calories in the gym, especially that 1st day.
Looks like fun! That's similar to the program I just started. I did not have fun with the 4x8 today! I didn't think I'd struggle that much with it.
I know what you mean about the food. I was STARVING today and actually got some headaches cuz I didn't get food fast enough and when I did, it wasn't enough. I fixed that when I got home by pigging out though!!
I guess I can take a couple pics with my phone as I don't have a camera, I've never really been big on posting pics but what the heck....maybe tomorrow.
You don't need to post them here - just to have them for yourself!
No lifting today, but I went in to do a little cardio and core work. I've been a little wiped out on my lifting days and would rather just go home than do core work at the end.
I did a little circuit of 4 sets of each:
Palloff Presses (I will probably always do these now, one of my favs from Max Strength)
Dragon Flags
Hanging Leg Raises
Alternating Sets
*60-80 seconds rest between sets A1- Flat Barbell Bench Press (8x3)
2 x 3 x 250#
2 x 3 x 255#
1 x 3 x 260#
2 x 3 x 265#
1 x 3 x 255#
My bench is feeling great, all sets but the last set of 265 went up super fast.
A2- One-Arm DB Row (8x3)
1 x 3 x 122.5# (e)
7 x 3 x 127.5# (e)
B- Deadlift (8x3)
*60-80 seconds rest between sets
7 x 3 x 380
1 x 4 x 390
I decided to deadlift tonight instead of squat.
Alternating Sets
*60-80 seconds rest between sets C1- Weighted Wide-Grip Dips (3x12-15)
1 x 15 x (BW+35)
2 x 12 x (BW+35)
C2- Chinups (3x12-15)
1 x 14 x BW
2 x 11 x BW
Comments
Tonight was a great workout...all my favorite stuff jammed into one session. It was pretty brutal though. I'm really happy with the way my bench is coming along...I never thought I would be able to get 260 up so quick.
I might squat tomorrow, but I'm not going to do any upper body stuff.
I guess I can take a couple pics with my phone as I don't have a camera, I've never really been big on posting pics but what the heck....maybe tomorrow.
Quote:
Originally Posted by Chloe2
You don't need to post them here - just to have them for yourself!
OH COME ON!!
The "AS Fan Club" was totally looking forward to pictures! Especially of him flexing in the mirror.
oh, and by the way...my name is Andy. "AS" is a stupid username, but it was my username on the old men's health forums back in the day, and then everyone migrated over here and I just kept the name.
Holy crapola!!! I though my program was ridiculous with volume. You sir are crazy and I imagine sore all the time too. I am too lazy to go back in your journal so just going to ask. Does this program call for any rest weeks or rest periods?
__________________
The BIGGER I get the smaller you look
Hi there, well this is only my 3rd workout of the new program (I just finished Cressey's Max Strength), but I have been very sore during this 1st week. You're right, its a crazy amount of volume, I am going to try to keep it up for 3 or 4 weeks, I may then switch to something else. I am planning on doing 4 weeks, then take a de-load week.
Alternating Sets
*60-80 seconds rest between sets A1- Flat Barbell Bench Press (8x3)
2 x 3 x 250#
2 x 3 x 255#
1 x 3 x 260#
2 x 3 x 265#
1 x 3 x 255#
My bench is feeling great, all sets but the last set of 265 went up super fast.
A2- One-Arm DB Row (8x3)
1 x 3 x 122.5# (e)
7 x 3 x 127.5# (e)
B- Deadlift (8x3)
*60-80 seconds rest between sets
7 x 3 x 380
1 x 4 x 390
I decided to deadlift tonight instead of squat.
Alternating Sets
*60-80 seconds rest between sets C1- Weighted Wide-Grip Dips (3x12-15)
1 x 15 x (BW+35)
2 x 12 x (BW+35)
C2- Chinups (3x12-15)
1 x 14 x BW
2 x 11 x BW
Comments
Tonight was a great workout...all my favorite stuff jammed into one session. It was pretty brutal though. I'm really happy with the way my bench is coming along...I never thought I would be able to get 260 up so quick.
I might squat tomorrow, but I'm not going to do any upper body stuff.
Great looking workout, Andy! Do most gyms actually have 122.5# & 127.5# dumbbells? I would love to have that option - well, minus the 100 pound part!
Squats
1 x 10 x 225
1 x 12 x 245
1 x 10 x 245
1 x 8 x 245
1 x 10 x 225
Calf Raises (on Leg Press Machine)
4 sets of 10
I forgot how much I hate squats for reps. I think 245 for 12 is a PR though. Not much to say really, just went in to hit the quads a little because I seem to have been skipping them on my full body days.
Alternating Sets A1- DB Low Incline Bench Press (4x10-12)
1 x 12 x 75(e) (+2 reps)
2 x 11 x 80(e) (+1 rep)
1 x 12 x 75(e) (+2 reps)
A2- Supinated-Grip Cable Row (4x10-12)
4 x 12 x 140 (+2 reps)
B- DB SLDL (4x10)
4 x 10 x 100#(e) (+15#)
Alternating Sets C1- Seated DB Shoulder Press (5x5)
1 x 6 x 70(e) (+1 rep)
4 x 5 x 70(e) (+5#e)
C2- Lat Pulldown - Triangle handle thingy (5x5)
3 x 5 x 170
2 x 5 x 180
used the triangle handle (not sure if thats the right name) for a little change...im significantly stronger on that.
D- Wide Stance Box Squats (speed work)
5 x 3 x 225#
a buddy was doing it so i decided to get in a few sets
E- Wide Grip EZ Bar Curl
2 x 10 x 115#
2 x 8 x 115#
just cause all the frat boys are doin it.
probably a little more volume than i was planning, so i think tomorrow is going to be a cardio/core day. looks like im going more for like 4 days per week, only doing the back-to-back thing maybe once a week. im still managing to feel stronger each workout despite all the volume.
oh, and by the way...my name is Andy. "AS" is a stupid username, but it was my username on the old men's health forums back in the day, and then everyone migrated over here and I just kept the name.
I thought your name was confidential and we would have to call you AS for all of time. All these clowns on the internet you know!
Workout is looking awesome. What are you in the gym like 2 hours each time?
Well, i am probably in the gym for 2 hours...but i get in there an stretch/warmup for about 15 minutes before im ready to lift. The bulk of my workout (A and B supersets and C) i get done in under an hour. Then I spent the rest of the time today doing a set here and there and talking mostly. Some people have to make themselves go to the gym, but its quite a bit of stress relief for me to go and I actually look forward to every time I go in.
I get comments sometimes from people that say I look like im working really hard, but thats probably just because they are lazy asses and take 5 minutes in between their sets of dumbbell curls and leg extensions.
Well, i am probably in the gym for 2 hours...but i get in there an stretch/warmup for about 15 minutes before im ready to lift. The bulk of my workout (A and B supersets and C) i get done in under an hour. Then I spent the rest of the time today doing a set here and there and talking mostly. Some people have to make themselves go to the gym, but its quite a bit of stress relief for me to go and I actually look forward to every time I go in.
I get comments sometimes from people that say I look like im working really hard, but thats probably just because they are lazy asses and take 5 minutes in between their sets of dumbbell curls and leg extensions.
I figured you were there for a while! I spend a bit more time at the gym on Saturday but since I have to go before work during the week, I need my workouts to last about 1 hour 15 minutes at the most with 20 minutes being dedicated for warm-up and mobility.
I know what you mean, I love going too. Sometimes it's hard when the alarm is going off at 4:40 but usually I'm fine once I get going! I always feel so much better afterwards too. Like I do more before 7:00 a.m. then a lot of people do all day!
One thing I don't do at the gym is talk to anybody! I bet everybody there thinks I'm an a-hole! I just have my iPod and my notebook and do my thing.
Alternating Sets
60-90 sec between sets A1- Flat Barbell Bench Press (4x10)
1 x 10 x 215
3 x 9 x 215
215 for 10 reps is a PR for sure, i left a rep in the tank on the 1st set too. A week or two before Max Strength, I was doing Waterbury Method and using 215 for 10 sets of 3, so this is quite a big difference.
A2- One-Arm DB Row (4x10)
4 x 10 x 107.5(e)
GOOD NEWS! (at least for my ego), I assumed the empty dumbbell weighed 15lbs, but it actually weighs 20 (I weighed it today)...so I was actually doing 120 for 5 reps and 132.5 for 3 reps this past week.
B- DB Reverse Lunges (4x10)
1 x 10 x 65(e)
3 x 10 x 80(e)
I was gasping for air by the time these were done, I also admit that I took at least 60 seconds between sides.
Alternating Sets
90 sec between sets C1- Weighted Wide-Grip Dips (5x5)
5 x 5 x (BW+80)
C2- Chinups (5x5)
1 x 5 x (BW+55)
4 x 5 x (BW+45)
When fresh I should be able to do more than 45, but I was toast at this point.
I was going to do one more leg movement, but all I wanted to do was curl up in the corner and die...so I went home. I took a little more rest in between sets today, so I got that stuff done in about an hour and 5 minutes, not terrible considering two of the movements were unilateral stuff.
Especially of him flexing in the mirror.
Linear Mode
