Thanks, yeah my body feels better...i havent done much squatting or deadlifting lately so ill have to see how i feel for the next few weeks, but my body does feel "healed" and ready to go.
regarding exercise substitution, i need a compund type movement that will hit the triceps pretty good (something thats not a standard bench press...ill already be doing flat bench earlier in the week). dips are out for now unless i can find a way to do them at my new gym...and if i remember right there isnt a real decline bench (i may have to rig someting up). i was thinking maybe a close grip 2-board press, or maybe without the board.
im going to miss the dip machine, i love dips, but i love the atmosphere at this little gym. i can use chalk for anything, deadlift whenever i want, they have dumbbells up to 150lbs, and theres always good music turned up loud with other guys lifting heavy stuff. i always seem to have a $good workout when i go there.˘
welcome back, good to hear your healed up and ready to go.
The new gym sounds great, as for the dips, im sure you have thought of it
but..any chance you can throw two bars across the safety rails of a rack, thats how i do them.
MP, thats a good idea. i have tried setting up two benches back to back and using the bars as the handles, and it works but its a little tough to add weight. Good idea in the power rack though (if thats what you mean). But how do you keep the bars from sliding? Seems like that might be a problem...good idea though im going to try it out.
MP, thats a good idea. i have tried setting up two benches back to back and using the bars as the handles, and it works but its a little tough to add weight. Good idea in the power rack though (if thats what you mean). But how do you keep the bars from sliding? Seems like that might be a problem...good idea though im going to try it out.
yep , in a power rack is what I mean. I dont have any problems with the bars sliding, once you have them at the correct width and put some of your bw on them, they dont go anywhere.
yep , in a power rack is what I mean. I dont have any problems with the bars sliding, once you have them at the correct width and put some of your bw on them, they dont go anywhere.
awesome, i will try that tomorrow instead of the close grip board presses.
I have no power at my house right now, so im updating my log at the library.
Joel's program basically calls for 4 days of lifting in a row followed by an optional off day. During the first 4 week phase, it alternates heavy wave set days with higher rep (10-12) days, with two "main" exercises, and then on rep days you superset the main movement with another similar exercise on the last 3 sets.
Mon, Aug 3rd A Radical New Training Program by Joel Marion
Weight: 181
Somehow I went on vacation and then came back and weighed 3lbs less. I played alot of golf and didn't eat a whole lot of food during the first part of the day, but I did eat and drink quite a bit at night...oh well, im starting off real light it looks like (and weak).
A1- BB Flat Bench
4 x 215
3 x 225
2 x 235
4 x 215
3 x 225
2 x 235
4 x 215
3 x 225
1 x 235
4 x 215
3 x 225
1 x 235
1 x 245
-I am really weak here, im sure my strength will come around with a few weeks of food and heavy lifting. I haven't really done barbell bench in a long time, probably a couple months. Same with deadlifting, so I expect to be pretty weak there as well.
A2- Close Grip Chinup
4 x (BW+70)
3 x (BW+80)
2 x (BW+90)
You and I have the opposite problems with weight. Fortunately, you're solution is a lot more fun! Yes, the lifts will come up real fast once you start eating.
A Radical New Training Program by Joel Marion Workout B
Reps: 5 x 10-12
Weight: 181
A1- Leg Press (should be squats but i didnt feel like it)
1 x 12 x 430#
5 x 12 x 450#
Last 3 sets I supersetted with leg extensions:A1ss- Leg Extensions
3 x 12 x 180#
-Yeah yeah I know, I wimped out. I hadn't done much legs in the past few weeks and the thought of multiple sets of higher rep squats didn't sound great, so I just did leg presses. It was still heavy and my legs are still sore though.
A2- Horizontal Calf Extension
1 x 12 x 180#
4 x 12 x 200#
Last 3 sets I supersetted with standing calf raises:A2ss- Standing Calf Raise
3 x 12 x BW
-I haven't really done calf work for years and my calves are pretty decent, so im interested to see how this will affect them.
B1- Dragon Flags 3 x 12 x BWB2- Standing Cable Crunch 3 x 10 x 150#
This was a deceptively tough workout, doesnt look like much on paper, but 6 sets of 12 reps on the leg press is still pretty tough...and my calves are still screaming at me 2 days later.
A Radical New Training Program by Joel Marion Workout C
Reps: 6 x 10-12
Weight: 181
A1- BB Bent Over Row
2 x 12 x 155#
3 x 12 x 165#
1 x 13 x 155#
Last 3 sets I supersetted with the chest supported row machine:A1ss- Chest Supported Row Machine
3 x 12 x 120#
A2- Dips
6 x 12 x (BW+25)
Last 3 sets I supersetted with skullcrushers: A2ss- Skullcrushers
3 x 8 x 95#
-This was really tough, still well behind my previous strength levels but im sure that will come back fairly soon.
B- Face Pulls 4 x 12 x 130#
This was my toughest workout so far, im headed to the gym shortly for heavy deadlifts and military presses. I'm not too sure what to expect tonight, the back is a little sore from the bent over rows yesterday.
Oh, and MP...your solution to dips workout awesome! Honestly I didn't really expect it to feel right but it worked really great and the bars didn't slip at all. Thanks!
Ok, starting today I'm going to log all of my workouts again. I've still been working out this whole time, just no logging.
I've been doing Joel Marion's "A Radical New Training Program", and I've been getting in the gym 5-6 days per week consistently over the past 6-7 weeks. It's alot, but I've been enjoying it.
Basically it splits the routine into 4 seperate workouts, and alternates the rep ranges. I switched up the exercises a little after the first 4 weeks, for the past few weeks these have been my exercise groupings:
Workout A
A - BB Bench Press
B - BB Bent-Over Row, supinated grip
Workout B
A - BB Back Squat
B - Some kind of calf exercise
Workout C
A - Weighted Dips
B - Shoulder-Width Weighted Pullup, pronated grip
Workout D
A - Deadlift
B - Standing Military Press
The first time through I would do: Workout A with wave sets (4 total waves of 3reps, 2reps, 1rep) for 12 total sets per exercise Workout B with a 10 x 5 rep scheme Workout C with 5 x 10-12 rep scheme Workout D with 5 x 18 rep scheme
Then alternate the rep schemes the next time through. Even though I'm doing the same movements pretty often, the different rep schemes keep it pretty fresh.
I'm not going to post all my previous workouts, but here are what some of my numbers look like at the moment:
Current BW: ~187
I'm starting to put back on a little weight, ive gained about 5lbs over the past 7 weeks. I'm up to eating around 4000 calories on training days, which is almost every day.
Bench Press
265 x 1
240 x 3
225 x 5
Bent Over Row 250 x 1
235 x 3
210 x 6
190 x 10
Squat 325 x 1
305 x 3
285 x 5
240 x 10
Deadlift 435 x 1 (although this was about 3 weeks ago, i think im a little stronger now)
425 x 3
415 x 4
355 x 11
This isnt really close to where I was before, but I'm getting there. I could probably do 450 right now, but that 530 seems like a long ways off. Actually, that 530 might have just been a crazy flukey day where I felt super strong. I tried lifts in the weeks after that and 490-500 was about all I could get.
Standing Military Press 170 x 1
160 x 3
145 x 5
125 x 12
Dips
(BW+85) x 2
(BW+65) x 4
(BW+40) x 11
Fri, Sept 18th A Radical New Training Program by Joel Marion
Weight: 188
Workout B
Rep Range: 5 sets of 10-12
Alternating Sets
A1 - Squat 240 x 11
250 x 11 (+10lb, +1 rep)
255 x 11 (+15lb, +1 rep)
255 x 10
255 x 9
Very pleased with this, I thought I did good to get 240 for 10 reps a couple weeks ago. 255 was tough, but very manageable...i probably left a rep in the tank.
A2 - Hammer Strength Horizontal Calf Raise
6 x 200 x 12 (+20lb)
B1 - BodyMasters PS 300 Squat Machine -I thought I would give this a try this week...I felt like doing a little more leg work tonight. (picture below)
300lb x 10
300 x 12
320 x 12
I kinda like the way this feels. It feels alot more like a real squat than a leg press machine...I was getting alot of glute involvement, at least thats what it felt like.
I was going to do some abs, but I was pretty beat. I've lifted 4 days in a row pretty intensely, so I'm going to take a day off tomorrow.
I was looking back at some of my previous numbers, and I'm really not too far away from my all-time PRs. At one point during 5/3/1, I hit 280 x 11 on my squat, that was my best ever...but I was also 15lbs heavier then. I feel like I can get back to 280 x 11 in a few weeks. Same with O/H presses, I'm only 5-10lbs behind my maxes. Deadlift and flat bench are lagging a little bit, but I'm pretty sure I can get my DL back up soon.
Thanks! It feels good to be back and logging again. Here is my workout from Sunday.
Sunday, Sept 20th A Radical New Training Program by Joel Marion
Weight: 188
Workout C
Rep Range: 10 sets of 5
(sets x reps x weight)
Alternating Sets
A1 - Weighted Dips 1 x 5 x (BW+50)
7 x 5 x (BW+60)
2 x 5 x (BW+55)
A2 - Weighted Chins 1 x 5 x (BW+50)
7 x 5 x (BW+60)
2 x 5 x (BW+55)
1 x 15 x BW
These were easy to do alternating sets with because the weighted I needed was pretty much exactly the same. I finished off the workout with several sets of cable woodchops and pallof presses.
Tues, Sept 22nd A Radical New Training Program by Joel Marion
Weight: 189
Workout D
Rep Range: Wave Sets (3-2-1)
(sets x reps x weight)
Alternating Sets
A1 - Deadlift 385 x 3
405 x 2
435 x 1
405 x 3
425 x 2
455 x 1
415 x 4
425 x 3
445 x 1
415 x 4
425 x 3
435 x 1
Felt pretty good about these, 455 was the most ive lifted in a long time, I probably could have gotten a little more. My lower back was pretty much shot on the last wave and I could only get 435 for one rep.
A2 - Standing Military Press 155 x 3
160 x 2
170 x 1
160 x 3
165 x 2
175 x 1
160 x 3
165 x 2
175 x 1
160 x 3
165 x 2
175 x 1
Considering a couple weeks ago I failed when going for 170 for one rep, I felt good about these when 175 went up pretty good.
Good workout, although I tend to take as much time as I need in between sets on these heavy days.
I like it for some things more than others. Its a little rough doing it for chins/dips and bent over rows...but i feel it has helped with my military press and deadlift.
For each workout pairing, I only do the wave loading every 14-16 days, so its a nice change of pace I guess.
Tues, Sept 22nd A Radical New Training Program by Joel Marion
Weight: 191
Workout A
Rep Range: 6 sets of 10-12
(sets x reps x weight)
Alternating Sets
A1 - DB Bench Press 1 x 12 x 85(e)
1 x 11 x 85(e)
3 x 10 x 85(e)
1 x 9 x 85(e)
A2 - One Arm DB Row 6 x 12 x 105(e)
I did a few sets of db flyes and ez-bar curls, but i didnt record the weight and forgot what it was exactly.
I just got back from visiting my brother at school for the weekend, had a really good time, and ate and drank way too much and I feel like a fat hog right now lol...it was worth it though.
I am making this past friday the start of 4 or 5 days completely off from lifting. I've lifted something like 18 of the last 23 days, so it would probably do me some good to take a little time off. Im aiming for wednesday to get back at it.
Linear Mode
