Bodyweight - 240
bar x 10,10,10
135 x 10,5
225 x 4
315 x 3
405 x 2
455 x 1
475 x 1
500 x 1
Pause Squats - 405x2x5
Calf Raises - stack x 14
Adductor Machine - stack x 12
Notes - Really solid session. Was feeling a bit under the weather but everything still felt super easy. The way it's supposed to. 80%er.
Not sure if this was covered, are you dieting up/down right now?ReplyDelete
Just trying to maintain my weight as is.ReplyDelete
do you track macros/cals or just go by the LRB diet and you know how much you need?Delete
Yup. I just use the LRB diet, or a modification of it based on what I'm trying to do.ReplyDelete
Is that 5 sets of 2 on the pause squats? And how do you pick the weight you use for the pause squats?ReplyDelete
2 sets of 5. It's all in my meet programming and in my strong-15 programs.ReplyDelete
When you fight train, do you usually train krav maga israeli jits style?ReplyDelete
It all depends on what we are doing. Whether it's combatives or fight training.ReplyDelete
Hey dude, curious about something, why everyone and their mother prescribes 20 rep work for big legs but rarely do it for the upper body? The only exercise that i've seen anyone going that high on reps is DB rows. Does the upper body respond better to higher weight? Am i missing something here? Thanks.ReplyDelete
I think it's because the legs are comprised of such a mix in fibers for most people. Where the upperbody tends to be more comprised of fast twitch (which seem to thicken and respond better to medium reps).ReplyDelete
Because the lower body is up of such a mix, and is designed to do a lot of work, they wheels tends to respond better to medium to high reps.
So you wouldn't suggest doing something similar for bench press, ohp, etc? Damn my legs exploded in size when i managed 375x20, wish i could try and do the same with BP and the rest.ReplyDelete
The best way to do that is in rest/pause fashion.ReplyDelete
So pick a weight you fail at say 13. Take 15 deep breaths, go again until failure. Take 15 deep breaths, and go again until failure. So you'll end up getting something like 13-6-3. Then just try to beat that total each week.
hey paul a few ?s ,Delete
im almost done with the strong-15 phases and wanted to ask you when i give it a second run i have my squat and deadlift on the same day and my back and bench day seperate, i was wondering if i can move my back day along into my bench day all in one? (work has been really craming up my schedule lately with overtimee) , also speaking of rest pause i was looking through ur posts regarding doggcrapp training and couldnt find any logs, can you send me the link wit ur training log for dc i was thinking of giving it a run after the strong 15 before i jump back into it , and did you do anything differently than it was outlined?
Ah, i see, thanks a lot!ReplyDelete
Anonymous - I'm not sure but I don't think I ever posted my strictly DC log online. Not sure. That was at least 8 years ago. If not longer.ReplyDelete
No reason why you can't do chest and back on the same day. Just do bench and incline or an overhead, then a row and a chin. Easy peezy.
thank you paulDelete
Have you ever experienced knee pain in the joint? Like a complete idiot, I squatted 3times a week for about 4 months adding weight each time. I had just finished a year of infrequent heavy squatting. Now my knees bitch at me whenever I squat or deadlift heavy. I can still train, they are just sore and stiff for a few days. I think they will heal eventually. A friend says to use a sleeve. Aother says just ice.
My question is just have ever f'ed your knees up and do you ever use a sleeve for them?
Somehow after all those years of football and years of martial arts, I've never had a single injury. Some patellar tendonitis here and there, but nothing in the knee.ReplyDelete
My guess, if I had to give one, would be overuse. The best thing to do is not squat for a long while, and stop deadlifting as well.
Before you groan, you just need to train around it. Leg press and do stiff leg deadlifts. You can also see if box squats help. Lots of guys with knee pain say box squats are fine. I'd also throw in some leg curls if they don't hurt.
Any movement that hurts right now DITCH IT. Period.
I would still get some knee sleeves to train in. Put them on as soon as you get to the gym and start your warm ups.
Make sure you also do a nice warm "down" after leg training as well.