Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 214

loco,

Pretty sure it was paused back squats, back when I was trying to figure out the movement after a scant six years of trying. It was so shaming that I was literally a workout away from going full jdock and giving up lower body lifting forever. Dark times.

weaksauce

Quote

08-16-2018 , 01:28 PM

#5327

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/16/18
171.4 lbs

Chest/arms hyper
SW- Bench 6x3 (70%) - 45s rest
165x3
175x3 x5

DB incline 3x10 - 60s rest
75x12
75x10
75x8

CP machine 3x12
180x10 x2

Cable flys 2x15
25x10 x2

Superset- pushdowns 2x10/ Ez bar curls 2x10
42.5x12/ 50x10
50x10/ 70x8

hammer curls 3x8
45x8 x2

TM 1m@7:32

Quote

08-16-2018 , 01:39 PM

#5328

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Am I missing something or why are you doing 175 for triples with a 5rm of at least 225?

Youre prob capable of performing (and recovering from, aka hypertrophy) 175x9x5, maybe even 10s.

Quote

08-16-2018 , 04:09 PM

#5329

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

The phat program is weird like that I guess it's cause it's a hyper day and layne says to do 70% 6 sets of 3 reps and focus on exploding out.

Quote

08-16-2018 , 04:24 PM

#5330

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

I thought you weren’t doing % work? What was the rpe?

Quote

08-16-2018 , 06:15 PM

#5331

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by ibavly

I thought you weren’t doing % work? What was the rpe?

as per my coach im not supposed to but its only 70% i normally just go by feel i would say based on how it feels its probably 2.0 rpe so yeah its a joke. Im up for suggestions though cause those hyper days are volume heavy.

by the 4th set bc of short rest time it gets more strenuous so ends up being 5.0 rpe

Quote

08-17-2018 , 02:08 AM

#5332

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

In that workout it looks like you're getting the bulk of your training stimulus from the db incline and the child porn press. The bb bench probably isn't enough tension to even count as volume at those loads. If you're doing the reps as quickly as possible maybe you're getting some power training. And if you're doing them with perfect technique you probably are getting good practice at the movement, but hypertrophy requires lots of at least fairly difficult sets.

Quote

08-17-2018 , 10:03 AM

#5333

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

child porn press wtf hahaha

Quote

08-17-2018 , 10:41 AM

#5334

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

Thailand autocorrect ftw

Quote

08-17-2018 , 11:42 AM

#5335

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

I can't see the acronym CP and not think of child porn.

Quote

08-17-2018 , 12:03 PM

#5336

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

Quote:

Originally Posted by Renton555

I can't see the acronym CP and not think of child porn.

Quote

08-17-2018 , 02:18 PM

#5337

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Renton555

I can't see the acronym CP and not think of child porn.

That's an inmate response. Stay safe.

Quote

08-18-2018 , 01:32 PM

#5338

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/18/18
172.2 lbs

- since my lower back is killing me the only thing I added was more cardio in gonna switch from treadmill to all stair master and see if that was the problem
- there was a fight at work once I'm clear from the investigation I'll describe what happened.

Lower body power
Front squats 3x5
Lower back hurts where I injured myself

Leg press 3x8
210x15
210x12
210x10

Bulgarian lunges 3x8
30x10
35x10

Glute bridges 3 sets

SM 203kcal @13:00 11.0 speed

Quote

08-19-2018 , 12:39 PM

#5339

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/19/18
171 lbs

Upper body power
Bench 3x5 120s rest
45x10
95x10
135x5
185x6
205x5
225x3 x3 felt heavier today prob decease of calories + moar cardio

DB/kettle standing rows 3x5
20kg x10 x3

One arm DB rows 2x8
60x10
65x10
70x8

Lat pulldowns
120x8
140x15
160x8

Weighed dips 2x8

DB pullovers 3x8
60x8 x2

Abs 2 exercises

Macros- 3,380 calories track 215g protein rest fill it upppp

Quote

08-20-2018 , 10:44 AM

#5340

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/20/18
172.0 lbs

Back/shoulder hyper
SW- DB/Kettle rows 6x3 (70%)
16kg x6

Regular pull ups 3x12
x10
x8 x2

One arm DB rows 3x12
45x12
50x12 x2

Seated rows 2x15
120x15
120x12

Close grip lat pulldowns 2x15
120x15
120x12

Seated DB press 3x10
45x15 x3

Upright rows 2x12-15
60x10 x3

BB shrugs 3x8
185x12 x3

SM 125kcal 11.0/ @8:12

Quote

08-21-2018 , 12:40 PM

#5341

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

8/21/18
171.4 lbs

Lower body power
Front squats 3x5
135x5
165x4 had a few more but lost grip and got necked
175x5 x2 rpe 8

Hack squats 2x8
180x8 x2

Bulgarian lunges 3x8
35x15 x2
40x12

Glute bridges 3 sets
x3

SLDL 3x10
70x8
80x8
90x10 rpe 10
110x8 rpe 10

Lying curls 3x8
Wu- 30 to 95 x 5
110x8 x2

SM 125kcal 11.0 speed

Quote

08-21-2018 , 12:43 PM

#5342

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

As per montes request;

Quote

08-21-2018 , 02:02 PM

#5343

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

[ ] RPE 8

Quote

08-21-2018 , 04:12 PM

#5344

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Renton555

[ ] RPE 8

What would u consider it?

Quote

08-21-2018 , 04:58 PM

#5345

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

RPE 5 at most

Quote

08-21-2018 , 04:59 PM

#5346

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Quote:

Originally Posted by Renton555

[ ] RPE 8

The ‘in’ philosophy these days is that you can’t tell RPE just by watching a video

Quote

08-21-2018 , 06:49 PM

#5347

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Quote:

Originally Posted by Montecore

RPE 5 at most

No way man

Quote

08-21-2018 , 09:54 PM

#5348

Holliday

Carpal \'Tunnel

Join Date: Oct 2008 Posts: 22,226

Quote:

Originally Posted by ExpectedV

What would u consider it?

I'd say 8, possibly 7.

...but in my system RPE 8 means 2 to 4 reps. 7 means everything else short of "I feel nothing".

Quote

08-21-2018 , 11:21 PM

#5349

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,308

Either 8 or maybe 7.5 nothing lower.

Quote

08-22-2018 , 01:18 AM

#5350

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

It looked like your last warmup weight before the work set. The bar didn't really slow down from the first rep to the last.

Quote

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