Author Topic: Rebuilding one day at a time  (Read 93677 times)

Online BLK00TJ

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Re: Rebuilding one day at a time
« Reply #2190 on: December 06, 2017, 05:40:44 PM »
Back to backs aren't as bad as some folks make it out to be.  Now if you were maxing out and going AMRAP every set, then yeah, maybe you'll get squashed, but you can get it done.  And props for doing that and just skipping out on the training!  :thumbsup:

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Re: Rebuilding one day at a time
« Reply #2191 on: December 06, 2017, 08:07:18 PM »
Killer back and shoulder pounding Eric! How you liking the program so far?
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2192 on: December 07, 2017, 08:08:21 AM »
Back to backs aren't as bad as some folks make it out to be.  Now if you were maxing out and going AMRAP every set, then yeah, maybe you'll get squashed, but you can get it done.  And props for doing that and just skipping out on the training!  :thumbsup:

You speak the truth! Not as bad as I expected it to be. I can get the hyper stuff done at the hotel gym with some creative thought. I can't get the power stuff done and I'm on a roll baby!

Killer back and shoulder pounding Eric! How you liking the program so far?

It's working great for keeping strength and adding mass on. Volume gets me puffing but that's because my cardio capacity sucks.
I'm slowing down weight gain (went crazy) and am at 212. Had to go to my 34's and move the lifting belt out 3 notches. I've added some size to arms, legs, upper chest and a tiny bit on calves (stupid calves  >:( )
What's especially nice is my right and left thighs are within 3/8 inch in size now. Used to have almost 1 1/2 difference. Part of the growth has just been from working over time but I've added a good 1/2 on my right thigh to bring it up closer to my left with PHAT.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2193 on: December 07, 2017, 07:46:40 PM »
Thurs Dec 7, 2017

PHAT

LB Hyper

Speed squats - 6 second count down into the hole, power up. 45 sec rest between sets
205x6x3

BB Hack squats
155x3x10

Leg press
360x3x12

Leg extensions
75x3x18

RDL
185x3x10

Leg curl - single leg
10x15
20x12
25x2x8

Calf press
360x2x14
360x2x12
270x2x16
270x12

Just finished up at 6:30pm at the work gym. Didn't have time over lunch. Decent session. Will up speed squats again soon.
Chest and arms tomorrow.
Eric

Pork belly body......

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OHP 165 pr
Squat 315 pr
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Online Andrew

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Re: Rebuilding one day at a time
« Reply #2194 on: December 08, 2017, 12:56:07 AM »

It's working great for keeping strength and adding mass on. Volume gets me puffing but that's because my cardio capacity sucks.
I'm slowing down weight gain (went crazy) and am at 212. Had to go to my 34's and move the lifting belt out 3 notches. I've added some size to arms, legs, upper chest and a tiny bit on calves (stupid calves  >:( )
What's especially nice is my right and left thighs are within 3/8 inch in size now. Used to have almost 1 1/2 difference. Part of the growth has just been from working over time but I've added a good 1/2 on my right thigh to bring it up closer to my left with PHAT.

some great size added with this program
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Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2195 on: December 08, 2017, 02:23:34 PM »
Fri Dec 8, 2017

PHAT

Chest and Arms HT

DB chest press
WU
65x6x3

Incline DB press
55x3x12

Pec deck
60x2x15

SS BB bi curls/OTH Rope tri extension
75x8/70x12
65x12/70x12
45x15/70x12

SS alternating DB concentration curls/Tri v-bar pressdown
25x14/90x12
25x12/70x15

SS together DB concentration curls/tri pulldowns
20x10/30x12
20x10/20x17



Another week on the books. Happy Friday All!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #2196 on: December 08, 2017, 05:09:28 PM »
Nice looking workout Eric.  Man that is quite a variety of exercises and lots of volume too.  I can see how that would induce some growth.
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Re: Rebuilding one day at a time
« Reply #2197 on: December 08, 2017, 08:50:51 PM »
Awesome leg day and chest work! You are 212? When that happen? Thought you were in the 180ís lol, show me the way!!
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Online Dave

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Re: Rebuilding one day at a time
« Reply #2198 on: December 08, 2017, 08:55:59 PM »
PHAT seems to be treating you well Eric. 
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Online BLK00TJ

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Re: Rebuilding one day at a time
« Reply #2199 on: December 08, 2017, 09:48:22 PM »
Good work Eric. how many weeks is the program?

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Re: Rebuilding one day at a time
« Reply #2200 on: December 08, 2017, 10:51:38 PM »
Nice looking workout Eric.  Man that is quite a variety of exercises and lots of volume too.  I can see how that would induce some growth.

Thanks Greg. It's been interesting. First non PL program I've run in a long time. I mean there are 2 power days but nothing like a true PL program.


Awesome leg day and chest work! You are 212? When that happen? Thought you were in the 180ís lol, show me the way!!

Lol, I was back in early Oct. My slow bulk went out the window  ::)  Don't get me wrong, gut is getting big but legs and upper chest are still somewhat lean. I'm just wanting some mass this winter, use food to help heal, and see where I'm at this coming spring. I really don't give a F about weight gain at this point because I know I can drop it come spring.
Three notches out on my Inzer belt with only 1 left so I am slowing down a bit  ;D


PHAT seems to be treating you well Eric. 

Have to admit I like the program. I cuss it while doing it and think "what the F was I thinking" mid-point of every session but it's the first time in a long time I've been able to push myself and not have injuries, and by push meaning reps and not overall weight. Bench is climbing back up and so are squats. Have no idea about OHP or DL since I'm not doing them. In fact, I highly doubt I'll ever program in OHP, as DB presses feel a lot better on my shoulders.

Good work Eric. how many weeks is the program?

That's actually a good question. The template I have is for 4 weeks but in reality what I'm doing is just running it based on the previous week. If I get all the reps across sets I up the weight. If I don't I keep trying to get an extra rep on the sets. I haven't dug into depth on Layne's site but it seems like you can just keep going with it, adjusting weights and accessories to fit your goals.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online reduni

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Re: Rebuilding one day at a time
« Reply #2201 on: December 09, 2017, 04:48:25 PM »
Sounds like you're really enjoying the program Eric. That's a huge plus in my book. If you don't have fun (to a degree) there's no gumption to get in the gym.  Looks like it's pretty adaptable too and you can keep running it. Keep up the hard work.
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Re: Rebuilding one day at a time
« Reply #2202 on: December 11, 2017, 03:43:59 PM »
Sounds like you're really enjoying the program Eric. That's a huge plus in my book. If you don't have fun (to a degree) there's no gumption to get in the gym.  Looks like it's pretty adaptable too and you can keep running it. Keep up the hard work.

I am enjoying the program. I can't recall which one I tried, it was something some of the other guys were running and hated every minute of it. Stuck it out for 3 1/2 weeks and bagged it. So, enjoying a program is key, at least IMO.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2203 on: December 11, 2017, 03:50:38 PM »
Mon Dec 11, 2017

PHAT

LB Power

Squats
WU
265x3x5

BB Hack squat
185x3x7

Leg Extentions
135x2x10

SLDL
205x3x7

Leg curls - single leg
15x15
20x12
30x6

Calf presses
410x3x10
270x16 <--repped out

Skipped the upper body power. Had plans to do it but slept on my bum shoulder wrong and could barely lift my left arm at all this weekend. Ice, ibuprofen, and rest has it feeling better but I didn't want to take a chance on injuring it further.

Upped weight by 10lbs on squats and added reps on other lifts. Think I'll up on squats next week to 275. If I don't get all 5 that's okay since the rep range is 3-5. Just keep adding reps until I hit all 5 then bump the weight again.

Dropped cals to just under maintenance. Gut getting a bit too big. I think I'll hold at or just slightly under maintenance for the next 4 weeks.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #2204 on: December 12, 2017, 09:17:39 AM »
Squats are moving along very well Eric! Another awesome leg day!
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