Recent Posts

Pages: 1 [2] 3 4 ... 10
11
General On Topic Discussion / Re: Routine Change
« Last post by Bando on June 25, 2020, 02:21:25 PM »
WM = Working Max, this was in the email when the guys sent me the program:

Before you test your one-rep maxes, you should be certain your lifting form is correct to avoid injuries. Use Youtube and Google so you have an idea of what the exercise is, but it is PARAMOUNT that your form is good. The biggest cue for squat is to ensure you're hitting depth, and that your spine is neutral. For deadlift, ensure your spine is neutral and that you are not rounding your back. For bench press, ensure there is no bouncing the weight off the chest, and make sure the weight IS touching your chest. If you want, you can do a 2-second paused bench, but it is up to you.

After your form is good, it is time to start using the program. Test your one-rep maxes, and input it into the very top. It should fill in your working maxes. Everything that is filled in by this calculation is in blue.

(Alternative to testing your one-rep max, you can test your two-rep or three-rep maxes, then using an online one-rep max calculator to estimate. We wouldn't recommend using a number higher than your five-rep max to estimate it, as it tends to become pretty inaccurate after that).

Each 1+ set, you will test to see if you will increase in weight. If you get 2 reps, you will increase your working max by 5 pounds. If you get 4 reps, you will increase it by 10 pounds. If you get 6 or more reps, you will increase it by 15 pounds.

For the parts in green, you will have to manually increase your working sets at your own pace. Start with a weight that is easy (but not too easy). I recommend increasing it if you succeed twice in a row (once it gets challenging)
___
Remember, this isn't a program made for other people; it is simply the program we are currently using that aligns with our goals and weakpoints. For accessories, feel free to choose anything that will address your specific goals (if you want to build your core faster, add more ab workouts; if you want to build your calves, add calve raises, etc).
12
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on June 25, 2020, 12:47:08 PM »
W52B2: pull
BW: 163.5

100 BW heel elevated squats (3:30)

Reversegrip pulldown:
70 x 10
120 x 6
140 x 6
160 x 6
180 x 6, 3,3 rest pause (stay)

Rope row 4 sec ecc
100 x 10
110 x 10
115 x 10 hold last one stretched

1 leg pause seated curl:
25 x 12
35 x 12
45 x 12, 3,3,2 myoreps

BB shrug 5:2:0
135 x 3 sets

EZ curl:
Bar/40/60 x 10 slow ecc hold last one stretched

EZ reverse curl SS narrow curl:
2 sets

Seated calf:
3 sets donkey burnout

Dun

Reverse curl:
13
General On Topic Discussion / Re: Routine Change
« Last post by Philosopherking on June 25, 2020, 12:18:23 PM »

I have a good program in Excel, can run it on your phone. Just put in your 1RM's and it tells you what to do every workout. It's kinda heavy on pullups but I guess you could switch in lat pulls. Not for beginners and the workouts are close to an hour. Will blow you up in a hurry if you're sleeping and eating properly.
. Can I give it a go?  How would I go about getting it?

I emailed it from my phone to my computer and will attach it. It's got my numbers now but you can just put yours in. If you have any elbow issues at all I would strongly suggest not doing any variation of pullups after bench, can do cable lat pulls fine if you go slow and controlled.
[/quote]

Just on more question.  I am a bit dense-  On the program inputs at the top the long blue and green line- In blue it says Bench WM, Squat WM (what does WM stand for?  I see where it is ORM in pink and understand that.   Also do you put maxes in the green section for curls and pullus and what-not?
14
Journals / Re: Be positive, Appreciate, Elevate.
« Last post by Merkley on June 25, 2020, 07:35:53 AM »
June 24th
10.36 km 7:26 min/km

 I didn't do my mid-day walk so I had fresh legs for my evening run. I managed to complete my run but man...I was working for it. 6 rds of 5:40 min/km for 800 m AFTER doing a magic mile, wow!
15
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on June 24, 2020, 02:58:10 PM »
W52A2: push
BW: 162.2

Heel elevated BW squat x 100 (3:25min)

Seated pause OHP:
95 x 6
135 x 6

Standing DB pause
50 x 8, 30 x 7

BSS tempo:pause
BW x 10
30 x 10
50 x 10
65 x 10

Ez skulls:
Bar x 10
40 x 10
60 x 10 hold last one stretched

Dead stop laterals:
15 x 2 sets

Incline fly:
40 x 12
50 x 12, 30 x 8 drop

Donkeys:
3 sets BW burnout

Tibialis Anterior
35lbs 3 sets

Dun

Good session, had a funny feeling in shoulder doing OHP so did my last set standing DB
16
General On Topic Discussion / Re: Routine Change
« Last post by Philosopherking on June 24, 2020, 10:56:39 AM »
Thank you sir.  I will give this a try.  I am looking forward to something new.  I will have to swap the back squat for either Zercher (sp) squats or Leg Press due to back issues.  Do you think if I did alternate day three and just did deadlifts that it would be that big of a deal?  Since the pandemic, I was able to slowly add those back into my routine (I don't have a rack so everything at home has been ground up) and I am enjoying the lift.  Thanks again. 
17
Journals / Re: Be positive, Appreciate, Elevate.
« Last post by Merkley on June 24, 2020, 07:51:32 AM »
June 23rd cont.
3.01 km walk
1.21 km walk
1.21 km walk

Also, I managed to walk over 150,000 steps from June 15th to today (June 24th). I'll take that as a small win. :) Today's weather is supposed to be on the cooler side so I'm very excited about my run. I have a goal pace repeats session. I have cadence drills, acceleration/glider drills, magic mile, and then 6 rounds of goal race pace work (5:47-6:00 min/km) for 800 m.

Anyways, I hope you have a great day!
18
General On Topic Discussion / Re: Routine Change
« Last post by Bando on June 23, 2020, 11:38:39 PM »

I have a good program in Excel, can run it on your phone. Just put in your 1RM's and it tells you what to do every workout. It's kinda heavy on pullups but I guess you could switch in lat pulls. Not for beginners and the workouts are close to an hour. Will blow you up in a hurry if you're sleeping and eating properly.
. Can I give it a go?  How would I go about getting it?
[/quote]

I emailed it from my phone to my computer and will attach it. It's got my numbers now but you can just put yours in. If you have any elbow issues at all I would strongly suggest not doing any variation of pullups after bench, can do cable lat pulls fine if you go slow and controlled.


19
Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on June 23, 2020, 06:27:44 PM »
W52B1: pull
BW: 162.8

Sumo:
135 x 5
185 x 2
225 x 3
275 x 3
315 x 3
365 x 3
390 x 3

Glute thrust:
135 x 12
205 x 12
245 x 12

Pullovers:
50 x 10
80 x 10 hold last one stretched

Heel elevated BW squat x 100 straight (3:30min)

Lying rear delt fly:
25 x 12
30 x 12
30 x 12, 3,3,3,2 myoreps

Concentration curls:
30 x 6
35 x 6
40 x 6, 3,3 rest pause

Reverse curl olybar:
2 sets to failure

DB shrugs x 3 sets

Seated calf:
3 sets donkey burnout

Dun

Decent, 390 x 3 is a sumo PR I guess, finding if I am off even an inch on technique I miss the lift. That and being weak has made this a challenge. I will pull 500 plus sumo, not stopping till I do
20
General On Topic Discussion / Re: Routine Change
« Last post by Philosopherking on June 23, 2020, 05:44:40 PM »
Funny you should post this as I am looking to do the same; slim down and get away from powerlifting and back to bodybuilding.

When I did bodybuilding my go-to 5 day routine was always:

Chest & Back (Chest first)
Legs (Squats first)
Shoulders & Arms
Back & Chest (Back First)
Legs (Leg Press First)

I have a good program in Excel, can run it on your phone. Just put in your 1RM's and it tells you what to do every workout. It's kinda heavy on pullups but I guess you could switch in lat pulls. Not for beginners and the workouts are close to an hour. Will blow you up in a hurry if you're sleeping and eating properly.
. Can I give it a go?  How would I go about getting it?
Pages: 1 [2] 3 4 ... 10