Bodyweight - 253
Close Grip Bench - bar x 40
135 x 15
185 x 5
225 x 4
315 x 3
335 x 2
365 x 1
315 x 12
Ez Curls - 135 x 12
Rope Overheads and pushdowns - 2 sets each
Db Curls - 60's x 12, 45's x 12
Notes - Great session. Could have easily done 14 on the close grips with 315. I think I'm going to be staring down a 500 close grip bench in the next two months, and well, that feels pretty damn good.
365 is like wat 75%ReplyDelete
Well if was good for 14 with 315 (which I was) that puts me at around 450 right now, give or take. So 365 is 80%ish or so.ReplyDelete
I want to get your opinion on my training frequency/split.
I work on a military base that has a gym; good equipment and bumper plates to boot. To best suit my schedule, I work out on my lunch break, about 30-45mins Monday through Friday. For the past 3 weeks I've been alternating upper/ lower, training 2 lifts on upper day (i.e.-push/ pull) and 1 lift on lower day (i.e.-Squat or Dead), all compounds, no isolation shit. I have been doing 10x3 (60' rest) on most lifts with about 80-85% 1RM, making slow poundage gains while staying sub-max, to prevent burnout due to my high frequency. Currently eating for mass gain as well.
Do you see any inherent problems with this? How would you set up a split with this type of schedule?
I have your e-books and love the blog. Keep kicking ass toward the 500 CG and 650 squat. -Joe
Don't see a problem really. This is the kind of thing you run with for a while and see where it takes you. If you're making progress, keep on keepin on. Let me know how this works for you over time.ReplyDelete
The one thing I would tinker with there, is rest periods. You could turn that 10x3 into a really awesome mass program if you limit your rest periods down to a minute.
Since Joe mentioned it what do you think of using 10 sets of 3 on compound assistance lifts in order to get more overall volume? Is it something that can/should be done all the time or just every now and then to add variety? I see 10x3 mentioned every now and then but no programs really say to specifically do it. Lately I have just been doing everything after the main lift as 6-10 reps and 10-15 on isolation stuff.ReplyDelete
Just like I told him, run it for a while and see what happens.ReplyDelete
hope you can tape onne of this pipes and chest sessions sometimeReplyDelete
Probably next week.ReplyDelete