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Sunday, Preemptive Rest Day.
Cycle I, Week I: Rest Day Semi-Daily Pull-ups and Push-ups Neutral-Grip Pull-ups: 11 @ BW Push-ups: 23 @ BW Yesterday's nutrition: Bag of popcorn aside, pretty good. Last night's sleep: Go...
Semi-Daily Pull-ups and Push-ups.
I do a single set of pull-ups and push-ups most day of the week. I fell out of this practice in the last year or so, life getting the best of me. Anecdotally, I felt like this pattern of activi...
Deadlift Tips.
http://www.t-nation.com/training/9-best-deadlift-tips
The Base Plan.
Starting Plan Day 1: Lower A Day 2: Upper A / Optional: PM Cardio/HIIT Day 3: Rest or light jog/walk Day 4: Lower B Day 5: Upper B / Optional: PM Cardio/HIIT Day 6: Cardio/HIIT Day 7: Res...
Got Strong, Want Hypertrophy mesocycle.
Day A: Press/Chins Press 1x5; 3x8 Weighted Chins 1x5; 3x8 BB Bench Press 3x12 BB Row 3x12 Standing DB Shoulder Press 2x15 Wide-grip Lat Pull 2x15 (Cable Lateral Raise 3x10) Day B: Squat/Dead Squa...
Routines like this.
I did some googling, a lot of googling, to see if I could find anything like what I created. Turns out, it looks a lot like Lyle McDonald’s Generic Bulking Routine, with lowered rep ranges, nixe...
I'm serious.
http://timmylifts.wordpress.com/ No, you don’t understand. I’ve been spinning my wheels, put everything on maintenance for the past three years. And that’s okay. But I’ve never kept things rela...
Bonus Workouts Structure.
Start week 1 a set or two off. ie 3x5 instead of 5x5, 2x8 rather than 4x8 etc, 2x12 instead of 3x12. SUMMER OF ARMS. OR SPRING OF ARMS. OR SEASON OF ARMS. Cycle I Close-Grip Bench 5x5/BB Curl ...
5's, 8's, and 12's.
Day A: Press/Chins DB Press 5x5 Weighted Chins 5x5 BB Bench Press 4x8 BB Row 4x8 Standing DB Shoulder Press 3x12 Wide-grip Lat Pull 3x12 (Cable Lateral Raise 3x10) Day B: Squat/Dead Squat...
Base Style/Mesocycle.
It’s really quite simple. Primary Heavy Work (followed by) Alternate Assistance/Dynamic Work (followed by) Moderate Rep flusher/finisher (optional: accessory shit) I want to grind 3x5 or 5x5 int...
Fat Loss Mesocycle.
Goal: Maintain strength, while increasing activity level to drop fat. Phase I: Use 5 lbs off best lift; use a weight you can conquer. Add weight when 3x5 becomes 3x7; 3x3 becomes 3x5 Day A DB P...
5RM Goals.
Deadlift: 335 lbs for five Squat: 235 lbs for five Bench: 185 lbs for five Press: 115 lbs for five Chins: 45 lbs for five DB Rows: 90 lbs for five DB Press: 50 lbs for five —> Make you...
'I got stuck' Mesocycle.
Day A: Press/Chins Press 3x5 Weighted Chins 3x5 Flies 4x12/ BB Bench Press 4x8 Reverse Fly 4x12/ BB Row 4x8 Standing DB Shoulder Press 2x12 Wide-grip Lat Pull 2x12 (Cable Lateral Raise 3x10) ...
Full-Body Mesocycle
Day A BB Squat 3x5 BB Bench 3x5 DB Row 3x5 Day B BB Deadlift 3x3 BB Press 3x5 Weighted Chin 3x5 For like a cycle 0? QUIT COMPLICATING THINGS. JUST DO THE DAMNED MESOCYCLE THAT YOU DESIGNED, ADD...
Blunt Instrument Cycle.
Day A: Press/Chins Press 3x3 Weighted Chins 3x3 DB Lateral Raise 3x8 Cable Lateral Raise 3x12 French Press 3x8 Straight-arm Pulldown 3x8 BB Curl 3x12 Standing DB Shoulder Press 3x8 Wide-grip Lat ...
The Year of Strength.
And then it hits me that I’m smarter than I realize. I know two things: Starting Strength made me dread squatting, but all my lifts went up comparatively the same to 5/3/1. And two, I really l...
The Body-Part Split
Shoulders Back Chest Legs Arms Rest Shoulders: BB Clean 3x5 DB Shrug? 3x15 DB Seated Shoulder Press 3x8 Cable Upright Row 3x12 Lateral Raises 3x8 Cable Lateral Raises 3x12 Rev Fly/Face Pull 3x12 ...
If I were to train Elissa on testosterone. : P
Phase I Day A Lunges 3x12 DB Bench 3x12 Cable Row 3x12 One-Arm Cable Lateral Raise 2x15 DB Curlz 2x15 Tricep Pushdowns 2x15 Day B RDL 3x12 DB Press 3x12 Wide Lat Pulldown 3x12 One-Arm Cable Later...
What I'll end up doing.
Press 5/3/1 Weighted Chins 5/3/1 BB Bench Press 3x8 BB Row 3x8 Standing DB Shoulder Press 2x12 Wide-grip Lat Pull 2x12 (Cable Lateral Raise 3x10) Deadlift 5/3/1 Squat 3x5 RDL 2x12 Plank 5x One-Le...
Assistance Progression.
I overperiodized when I did 3/5/1, or was it 5/3/1 mark 2, whatever it was. Changing the intensity of the assistance stuff doesn’t matter so much, so long as you deload. I WANT to keep my abili...
5x5ish assistance work.
Wendler employs 5x10 to mix strength with endurance. I think I need more exposure to low reps. But, I also don’t want to lose endurance or the ability to do higher reps. I think my best bet is...
Further FURTHER thoughts on lifting.
A December Routine. Laugh so much at this someday, self. A: BB Incline/BB Row 5x5 DB Press/Wide Lat Pulldown 4x10 B: Cable Lateral Raises 3x12 Lateral Raises/DB Push Press 3x12 BB Curl 3x8 Zot...
Further planning thoughts.
Weighted Chins 5/3/1 DB Shoulder Press 5x15 Wide-Grip Lat Pulldown 5x15 Dips 3x Face Pull 3x12 Deadlift 5/3/1 Deadlift 5x10 Barbell Bridge 3x12 Plank 3x BB Bench Press 5/3/1 BB Bench Press 5x15 B...
Long-Term Plans.
That’s how much thought I’ve put into this. I made a separate place for my 2015 logs, and it’s only November 2014. The obvious question is, “If you have all these plans for 2015, why don’t you ...
Book Description
Timmy’s exerbabble for the year 2015 (and beyond). Transcribing breeds accountability. And years of logs makes it useful to track progress. I pick things up and put them down.
