TRAINING LOG 2018

Topics that focus on building strength and muscle using old school and modern training techniques. Post questions, share training tips and programs.

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Re: TRAINING LOG 2018

Postby 28kgKB » Tue Jul 10, 2018 6:44 pm

chrallen67 wrote:Here's a question for you guys. If a routine you see in a book says 5x5 (obviously 5 sets of 5 reps). How do you know if they are counting warm up sets? or if it is 5 "work" sets or even 5 straight across I think they call it. and just 1-3 or more .warm up sets they don't count?
Sticks you make up programs. How do you do 5 sets 5? Is that suppose to count "warm ups"?
like: 1. 60, 70, 80 , 90 ,100" (in Brooks Kubick books he calls this 5x5, but some routines would build up the last set, going up to a total of 8 sets.Im not sure if he still called it 5x5 though.
or 2. well we know Reg Park ex 60, 70, 80, 80 , 80 (2 warm up--more warm ups if needed though on certain big poundage exercises (I think), then 3 sets same weight as the working sets)
3. How are foot ball team in High school did it, say Bench"
135, 155, 185, 205,205,205,205,205 making that a total of 8 sets, but we were told ( or it was passed down)it was called 5x5
Peter Yates, and Mobster ,,weigh in if you want also.
How do you know?
can't wait to see your reply
thought of this similiar, many say 3x 8-12, same question--does that NOT include 1-2 "warm up" sets?


The 5x5 you speak of, particularly when Brooks Kubik is talking about it is from the old Reg Park routines and those are 2 warm up sets of 5 followed by 3x5 with a working weight, hence 5x5. I've corresponded with Brooks for years. That's what's meant when he discusses it.

A lot of what you're questioning has to do with the writer. Some people interpret programs differently than others do. Don't get too caught up in what is written as much as what you can do. I learned that from Ricky Dale Crain. I followed his powerlifting routines back in the day when I competed and had asked him the same questions. That was his response. Don't get too caught up in the technical aspects of programs or you'll drive yourself crazy.

If you intended to do 5x5 but was only able to 5,4,3 for the working sets. That's OK. There's no wrong way. Just keep at it until you reach 5 reps on all three sets. Then increase the weight and try to get 3x5, after your warm up sets again. Its a marathon....not a sprint. =)
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Re: TRAINING LOG 2018

Postby peter yates » Tue Jul 10, 2018 7:36 pm

Hi John, like you say it is easy to get lost in the minutiae.Paralysis by analysis. So many people get caught up in the program and sets and reps that the important things are often overlooked. Turn up to train, be consistent, work hard but no need to run yourself into the ground or vomit in a bucket, aim to improve in some way over the course of a week or two weeks, take a break when needed, be in it for the long haul, be open to change when your body demands it, most of all enjoy your training.
Regards,Peter.
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Re: TRAINING LOG 2018

Postby sticksb » Wed Jul 11, 2018 1:54 am

Monday
Free squats 2 x 25
Heel Raise 1 x 100
Leverage bench press (1x5wu) 200 # x 20
Leverage pulldown 260# x 20
Leverage standing press 175# x 15
Front chest pulls (hook) 3 black 2 x 20
walk/jog/walk 2 miles
Tuesday
Trap bar lift 1 x 12 225# 1 x 12 260#
DB row 1 x 15 75#
BB curl 1 x 15 90#
wrist curl 1 x 15 , neck harness 1 x 15 , crunch 1 x 25 , dead hang chin bar 60 sec.
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Re: TRAINING LOG 2018

Postby chrallen67 » Thu Jul 12, 2018 12:51 am

Doing 1 working set as much weight possible for 6-10 reps
The order flows well
Took exactly 40 min:
The Curl, Military and Row and Deadlift were built upon each other with increasing weight, ex, 65 lbs quick warm up curl, press, Row . Added Weight for working set of curls and a warm up press set. Add weight, then work set of Press and Row, finally Deadlift
1. Barbell Curl
2.Military Press
3.Bent Row
4. Overgrip Deadlift
5. Incline DB Press
6. Flat Flyes
7. Tricep Bar Bent-Arm Pullover (superset with:
8.Tricep Bar Close-grip Bench
9. Tricep Bar Seated Tricep Ext
10. Side Laterals
11. Concentration Curls (2 sets)
12. Leg Ext.
13. Lying Leg Curls
14. Single-Leg Squats on Total Gym (2sets)
15. Single Calf Raises on Total Gym (2 sets)

Cannot Believe I did this in 40 min exact--very smooth flow--makes sense 22 sets--thats normally what I avg I guess
Last edited by chrallen67 on Thu Jul 12, 2018 5:52 pm, edited 1 time in total.
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Re: TRAINING LOG 2018

Postby Mobster » Thu Jul 12, 2018 4:17 pm

Thursday
Knackered my bloody lever belt buckle. That's the first cheap ass forged buckle that's snapped. I've contacted a local powerlifting belt company (only 40 or so miles away) as their product looks a LOT better than the ones I've had thus far.
Close Grip Bench Press
to 120-kilos x 1 rep, then 140-kilos x 3 x 1 reps. As before the more singles I do the better they go

Lat Pulldowns with v handle
to stack +5 stacker plates x 8 reps

DOTBDL-TO
Sans the lever belt as above. To 170-kilos x 6 rest pause reps
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Re: TRAINING LOG 2018

Postby peter yates » Thu Jul 12, 2018 7:56 pm

Thursdays are reserved for B/W training.Well i do add weight via weight vest on some exercises but usually for progression add reps or do a more difficult version of the exercise.My B/W has been pretty much 160lb all year but the muscles have more fullness due i feel mainly to higher reps. Alternating upper and lower body seems to work better for me with B/W training.Today i did.
1 roman chair squat + 40lb x13, 13, 11 then 10 W/O vest.
2 parallel grip pull up 5 x7, alternated with steep decline push ups 5 x12.
3 split squat + 60lb x16,15.
4 close grip chin x8,8,7, alternated with Brucie's triceps push up x14,13,13.
5 Ab wheel x50
6 Farnmer's walk 2 x80lb DBs x 10 lengths of the driveway,followed by thick bar hang 50 secs.
Just under an hour,little rest between sets and exercises.
Regards,Peter.
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Re: TRAINING LOG 2018

Postby sticksb » Thu Jul 12, 2018 8:24 pm

Sometimes I do the farmers walk with the trap bar .Yep , I
carry a supply of asphalt patch ...
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Re: TRAINING LOG 2018

Postby chrallen67 » Fri Jul 13, 2018 10:39 am

Good Morning Guys, getting ready for my workout. Going to do my mostly single sets workout. Id like to give a Like or Thumbs up to your posts but don't see the option. Love reading your guys workouts.
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Re: TRAINING LOG 2018

Postby chrallen67 » Fri Jul 13, 2018 11:50 am

Good Workout, 45 minutes

Warm up, work set of Upright Row (same weight)-
Military x8
Bent Row x8
Barbell Curl x6
Upright Row x7 (to failure)

add weight, work set of Barbell Curl
Barbell Curl x8 (to failure--hate that word)
Military Press x6
Bent Row x6

add weight
Military x8 (to fail)
Bent Row x 10 (to fail)

add weight:
Overhand Deadlift x 10 (to fail)

All these sets til sure another rep would be too dificult
Incline DB Press 1 x9
Flat Flyes 1 x 11

All same weight:
Tricep Bar Bent-Arm Pullovers 1 x 8
Tricep Bar Bench Press 1 x6
Tricep Bar Seated Tricep Ext 1x6

concentration curls x10,x6
Leg Extensions 1 x12
Lying Leg curls 1 x10
Single Leg Leg Press Total Gym 2 sets x 12,10
Single Calf Raise (Total Gym) 2 sets x 17,x12
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Re: TRAINING LOG 2018

Postby Mobster » Fri Jul 13, 2018 4:15 pm

Friday
Iso Press
to 65-kilos x 6 reps

Hammer DB Curl
to 65-kilos x 7 reps

TPD
to 15p + 1 stacker plate x 7 reps

Wrist Curls
to 42.5-kilos x 6 reps
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