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Post by Tim Wescott on Apr 13, 2007 3:54:34 GMT -5
Damn good weight on those cleans Steve!
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Post by gti steve on Apr 13, 2007 7:20:43 GMT -5
I think i may have miscalculated my numbers. i didnt realize i was using the 55lb bar, so perhaps i did get the 205, and missed the 215..oh well. felt solid and strong tho
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Post by masterschamp on Apr 13, 2007 9:25:11 GMT -5
Good job, Steve....nice numbers.
Keith
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Post by gti steve on Apr 13, 2007 9:28:42 GMT -5
Thanks for checking in Keith!
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Post by mrky03 on Apr 13, 2007 17:41:26 GMT -5
Good workouts Steve!
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Post by gti steve on Apr 13, 2007 18:18:16 GMT -5
Legs
Front Squat (ATG) 135 x 5 155 x 5 165 x 4 185 x 2 185 x 2 185 x 2
Stiff Leg Dead on Platform (3 second pause at bottom) 145 x 12 145 x 12 165 x 10 165 x 10
Superset{ Leg Ext. 90 x 20 Lying Leg Curl 50 x 15 Leg Ext. 90 x 20 Lying Leg Curl 50 x 15 Leg Ext. 90 x 20 Lying Leg Curl 50 x 15 }
Superset{ donkey calve raise 300 x 20 seated calf raise 115 x 12 calf raises in power squat 180/side x 20
donkey calve raise 300 x 20 seated calf raise 115 x 12 calf raises in power squat 180/side x 20
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Post by RUBICON19 on Apr 13, 2007 18:56:10 GMT -5
Still progressing, uh? Good stuff
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Post by gti steve on Apr 13, 2007 22:57:43 GMT -5
Trying to Randy. Really trying to. I been debating on doing MAX-OT or not, but i feel i want to develop more size rather than just strength. from what i gather, max-ot is all about strength. this is all good but that doesnt necesarily mean size. i may use slightly higher reps than suggested, or maybe do a hybrid prrs
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Post by RUBICON19 on Apr 13, 2007 23:40:56 GMT -5
Take a look at Joe! Max Ot for about 5 years now! Its not just for strength. What about P/RR/S?
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Post by gti steve on Apr 14, 2007 8:27:12 GMT -5
I was thinking about jumping on board the PRRS again, but doing more a hybrid version of it.
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Post by gti steve on Apr 14, 2007 12:20:07 GMT -5
Shock Chest
Superset{
20 Degree DB Fly 20 x 15 30 Degree Incline DB 35 x 12 20 Degree DB Fly 20 x 15 30 Degree Incline DB 35 x 12 20 Degree DB Fly 25 x 15 30 Degree Incline DB 50 x 12 20 Degree DB Fly 25 x 15 30 Degree Incline DB 50 x 12
Guillotine Smith Incline (30 seconds rest) (no lock out) 135 x 12 135 x 12 135 x 12
Decline Bench (30 sec rest) 135 x 10 135 x 10 135 x 10
Cable Crossover 40 x 12 40 x 12 40 x 12
Fixed BB Pullover 15 x 12 15 x 12 15 x 12 15 x 12
felt shoulder pop today doing pullovers with a fixed bar of 30 lbs. very awkward positioning and it collapsed completely. went lighter and felt better
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Post by mrky03 on Apr 14, 2007 14:18:48 GMT -5
Trying to Randy. Really trying to. I been debating on doing MAX-OT or not, but i feel i want to develop more size rather than just strength. from what i gather, max-ot is all about strength. this is all good but that doesnt necesarily mean size. i may use slightly higher reps than suggested, or maybe do a hybrid prrs Steve, Max ot is great for size and strength gains. It is the routine that I used up to my last three competitions. I really enjoy training heavy but the injurys kept mounting up all the time,mostly tendonitis in my elbows from lifting heavy week after week, thats what is so appealing about P/RR/S, it breaks up the heavy stuff with lighter training and has really made a difference with the way my joints feel. I'm going to stick with it pretty much the way Eric has it laid out. I used to just "wing it" and do pretty much what I wanted until I figured out that there are people out there who are a lot smarter than I am and have already figured out the best training systems! Sure saves alot of trial and error not to mention years of wasted effort! Still Max ot is a very good system and has worked well for me and numerous people that have trained with me over the years. The basic concepts of training with heavy compound movements and using heavy weights are my favorite way of training. I'll probably always go back to it from time to time unless P/RR/S proves to be superior, which I'm hoping that it will! Time will tell, I'm not one to change my system of training on a whim or just because its the latest fad so I put a lot of thought into it before I make a change. Besides on P/RR/S at least I get to do Max ot once every third week!
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Post by gti steve on Apr 14, 2007 18:03:29 GMT -5
Thanks man, awesome words of advice. But I think im torn right now. I love training heavy but I feel like I need to focus more on development and hypertrophy, more so than just moving weight. I have been assessing my performance in the gym and i find im very into 'heavy' weight moving but im not seeing the development in my body.
for example, todays chest workout was okie. but i didnt really even feel it in my chest. im obviously doing something wrong. my bench press is not increasing and results have halted. i feel i need to stay in the higher rep ranges of 8-12
im lacking development in my back and pretty much all around.
does anyone have any advice besides new routines for me?
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Post by mrky03 on Apr 15, 2007 15:38:26 GMT -5
Steve, it's me again! lol
I understand your plight! Everyone thinks that their somehow unique and that their body just won't respond to traditional training! It can be very frustrating and I think we've all been there before.
The very best advice I can give regardless of what system of training you decide to follow is you cannot go wrong with the heavy basics! When you are able to lift more weight for more reps on all the big movements you will be bigger! Yes you must develop the mind/muscle connection and it will come over time. It seems like its much more difficult to develop this in the back muscles for most people.
Your progress since you have been posting your workouts on this board has been tremendous! I believe that whether you follow Max ot, P/RR/S, DC or any other program out there, you can and will be successful! Ultimately because you have demonstrated the desire to be successful and the ability to stick to it no matter what!
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Post by gti steve on Apr 15, 2007 19:51:25 GMT -5
Haha again, excellent advice.
I am a FIRM believer in heavy basic compounds for mostly 75% of the routines. And i have been following them , but some reason, my bench has stalled amongst other lifts. Am i not training the secondary muscles properly. Analytically speaking, to get my bench press up i need to develop some powerful triceps as well. they are coming along. and so forth with squats and deadlifts. my hamstring development needs to be up to par with everything else i am doing, and some reason, they arent.
when i put my mind to something, i will give it my all 110% each and every time. i have looked back at my training logs from the past and i deff have increased, but i think my biggest vice is not increasing weight in small increments. for bench, ill slap on 5lbs instead of the 2.5lbs and when i cant complete the set, i get discouraged.
do you have any good literature on this mind muscle connection issue? because in stead of me being focused on moving the weight, id be very interested in learning how to move the weight with the right muscles.
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Post by RUBICON19 on Apr 15, 2007 21:27:40 GMT -5
Steve. Its easy to get discouraged. We all do, but the differance is, the ones who keep persisting are the ones who succeed. I believe the fastest way to progress is through high intensity training of most any type. Adding weight to the bar every chance you get. I also believe in being structured about it. This way you can see it in black and white.
In your case, I would give P/RR/S a real good go round. Although I would do P/RR/P/S with Shock week being all Rest Pause. If your diet is in order, I think you would be pleasantly surprised.
Excuse me if I am babbling here. I am tired. I hope I am getting my pint accross. Just couldnt go to bed until I gave you my opinion.
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Post by gti steve on Apr 15, 2007 21:35:09 GMT -5
Randy
Thanks for stopping in. I think my diet for the most part is good. I eat balanced watch my intake of calories. High protein/mod carbs/mod fat. etc.
Im going to write up a P/RR/S routine and see what you guys think about it.
As always, thanks for your opinions!
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Post by RUBICON19 on Apr 15, 2007 21:44:46 GMT -5
Lets see the diet as well. Alot of times, that is the real culprit for not gaining.
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Post by gti steve on Apr 16, 2007 7:14:31 GMT -5
As of lately, since i have no more protein powder i have been doing the following
6:15 - 1 bowl of high protein/fiber cereal with skim milk and 1 apple 8:30 - 1 cup of 1% fat cottage cheese and 1 low sugar oatmeal packet 10:30 - piece of fruit 12:00 - 6oz grilled chicken, 1/2 cup veggies and 1 cup rice 3:00 - muscle milk shake (pre-workout) 5:30 - 2 teaspoons peanut butter on wheat toast (post-workout) 7:15 - grilled chicken/steak with potatoes 10:00 - glass of skim milk
and i drink about a gallon-gallon and half of water daily.
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Post by RUBICON19 on Apr 16, 2007 12:23:10 GMT -5
OH BOY!!!!!!!!! Found your problem. Its the DIET!!! Bro, get some pro powder. NOW!! How much do you weigh?As of lately, since i have no more protein powder i have been doing the following 6:15 - 1 bowl of high protein/fiber cereal with skim milk and 1 apple 8:30 - 1 cup of 1% fat cottage cheese and 1 low sugar oatmeal packet 10:30 - piece of fruit 12:00 - 6oz grilled chicken, 1/2 cup veggies and 1 cup rice 3:00 - muscle milk shake (pre-workout) 5:30 - 2 teaspoons peanut butter on wheat toast (post-workout) 7:15 - grilled chicken/steak with potatoes 10:00 - glass of skim milk and i drink about a gallon-gallon and half of water daily.
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