Saturday, February 19, 2011

Training - Back/Biceps

Weight - 238

Db Rows - no straps
110 x 15
110 x 5
150 x 20

V-Bar Chins -
body x 5
+25 x 5
+50 x 5
+75 x 5 (video below)
body x 15,10

Ez Curls - 115 x 10

Notes - Not too bad today.  Went weighted on the chins today with limited volume.  75 x 5 was about right I think.


  1. Hi paul,first i just want to say thank you for all the information you put out for us :D

    i know i am a bit too late for your q&a but this is something ive been struggeling with for a while

    I can deadlift 440 lbs (200kg) but i can only squat297 lbs (135kg) all these are 1rm...whatever i try my squat wont go up..ive tried training legs twice a week (one heavy, one high rep) but nothing works...i dont care much about making them grow but rather making them stronger.

    also would you recomend push press? and are push presses more taxing on the body then regular standing military press?


  2. John - My recommendation would be to look at one of the routines I outlined about squatting. The main thing about squatting for me, just became time under the bar consistently. Like you, I was not a strong squatter. So I just had to be patient for a while and really work the squat.

    My bread and butter will always be a 5/4/3/2/1, then a back off set of 5,10, or 15. This has been my working staple for a long time, or I will go 5,4,3,2,1,1,1 and then do the back off set. Either way, out of all the things I've done over the years, this has consistently been the best thing I've done for squatting strength.

    You're not maxing out every week on the "top" single, so make sure the single is crisp. On the back off set, go to work. and I mean work. Bust ass and make it worth your while.

    Second, maybe you also need to get bigger or gain weight. The squat, like the bench, loves weight gain. If you have been stuck at a certain bodyweight for a long while, that could be part of the issue as well.

    I hope this helps.


  3. the advice about the weight gain strikes a chord. my max squat hasnt moved in forever and, as well as falling for the "train your weak points" mantra, neither has my bodyweight!

  4. Hi Paul

    Please can you let me know what type of hook that your v-bar is attached to for the chins? I need a way of chinning in my garage and think this has given me an idea...


  5. Just a clip I bought at home depot. I hook it to a heavy bag hook. I will get a close up pic if you need it.

  6. thanks for the offer Paul but I don't want to trouble you, I think I know what you mean.


  7. No trouble. If you don't find what you're looking for let know and I'll hook you up. Pun intended.

  8. I see veins one your arms Paul..

    BF is really dropping ain't it?


    Mark From Holland

  9. Yeah I'm feeling pretty sexy actually. Probably two or three more weeks and I should be where I want to be.

    That's the plan anyway.