Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) - Page 174

By the same token strength does not always equal greater physique. If I ran SS 3 days a week increased my squat/DL, do u really think it would be the case?

No, but you might have decent results on a simple 3-day program that hits everything with a lot of volume on all three days. Would need to be 2.5+ hour workouts, but technically it could be done.

(edit: for an example of this, see what crazy **** Holliday manages to cram into his single workouts. full body squat bench deadlift + lots of accessories. total animal)

Last edited by Renton555; 09-25-2017 at 11:50 PM.

Quote

09-25-2017 , 11:44 PM

#4328

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 81,425

I bet EV would get pretty yoked if he worked up to 1100 pound above the knee rack pulls.

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09-25-2017 , 11:54 PM

#4329

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 13,829

^ <3

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09-25-2017 , 11:59 PM

#4330

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by Renton555

I'm with you on that, makes sense.

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09-26-2017 , 12:03 AM

#4331

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by Number1Hater

my boy alphadestiny got you! lol

After hearing this albino Ny ****boi for 10 seconds it made my ears bleed.

Quote

09-26-2017 , 01:47 AM

#4332

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Quote:

Originally Posted by ExpectedV

By the same token strength does not always equal greater physique. If I ran SS 3 days a week increased my squat/DL, do u really think it would be the case?

No, but you're strawmanning. Getting your 10rm seated full ROM db press or db curl 10x3 or bw max pullups up would make a huge difference, and your program is set up in a way that's extremely ineffective for week to week increases in loading.

I actually agree getting your 5rm sq/dl/flat press up would probably make only a small difference in your physique and is arguably not much better than what you're doing now. But if you changed that to 8rm incline barbell bench, max bw pullups, and 10rm front squat, now we're in business.

Quote

09-26-2017 , 11:13 AM

#4333

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

**Upper Hypertrophy**
Bench TEST MAX
135x5
185x3
205x3
225x3

OHP TEST MAX
45x5 x2
95x5
115x3
135x2

CGB TEST MAX
135x3
185x3
205x3
215x2 (PR)
185x6

CCO 3x12
20x10
25x12
25x10

SLR 3x10-12 super set w/ FLR 3x8-10
30x8/ 30x5 x2 (****ing rage Dumbbells 15-25 all taken and scattered across gym)

Abs 2 exercises

Quote

09-26-2017 , 11:25 AM

#4334

loco

The First Golden

Join Date: Jul 2008 Posts: 14,354

ohp 135x2?!!!

lol, my boy number1 will hit that for a 7 repper.

and 225x3 bench?!!! you have hit 225x8 in the past.

sigh, i am done with this log.

Quote

09-26-2017 , 11:42 AM

#4335

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Bench 225x3

CGB 215x2

OHP 135x2 (need to work on these majorly)

Quote

09-26-2017 , 11:43 AM

#4336

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by loco

ohp 135x2?!!!

lol, my boy number1 will hit that for a 7 repper.

and 225x3 bench?!!! you have hit 225x8 in the past.

sigh, i am done with this log.

I haven't benched or OHP'd in over 3 months

n1h is a skinny boy, lets be real.

Quote

09-26-2017 , 11:49 AM

#4337

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 81,425

By far my favorite part is testing your cable crossover 10RM; the story definitely checks out.

Quote

09-26-2017 , 12:31 PM

#4338

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by Montecore

By far my favorite part is testing your cable crossover 10RM; the story definitely checks out.

Re-read, do you see "TESTING MAX" next to CCO? Thank you for your concern though.

Quote

09-26-2017 , 12:44 PM

#4339

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 81,425

I saw what I saw.

Quote

09-26-2017 , 01:52 PM

#4340

Number1Hater

Confused About Butt Stuff

Join Date: Aug 2008 Posts: 13,829

Quote:

Originally Posted by loco

ohp 135x2?!!!

lol, my boy number1 will hit that for a 7 repper.

and 225x3 bench?!!! you have hit 225x8 in the past.

sigh, i am done with this log.

goooot eeemmmm

Quote

09-26-2017 , 02:31 PM

#4341

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by Number1Hater

goooot eeemmmm

got emmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

Quote

09-26-2017 , 02:47 PM

#4342

beeschnuts

veteran

Join Date: Sep 2008 Posts: 2,825

so your coach (who has DPT/CSCS) suggests 4x/week, myself (I also have CSCS) and many other knowledgeable posters here suggest 4x a week and you in turn write a program for 6x/week? saying that your back and legs cant grow on 4x/week is just nonsense. I get it though, my issue is also often wanting to lift more (either frequency or volume) than is optimal. if your goal is more aesthetics than strength its not as bad as I originally thought since volume is king when it comes to aesthetics.

You can prob OHP more than 135x2 but doing it after a bunch of heavy bench sets is likely gonna effect OHP strength.

Quote

09-26-2017 , 02:54 PM

#4343

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Quote:

Originally Posted by beeschnuts

I'm willing to go down to 5x/week but nothing less than that. If I get a new job 4x will be fine because I'll have to enroll in some self-defense classes etc which will be time-consuming. In any case, yes, my goals have to do solely with aesthetics. I made one of my back days optional, that is my compromise.

Quote

09-26-2017 , 07:59 PM

#4344

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

lmao, our boy EV like a heroine addict. Slowly destroying his (lifting) life while onlookers try to intervene to help him out, but he just goes back to his old self (lifting) destructive ways.

So tragic... he was one of the few people who seemed to effortlessly resist the nomzies. He coulda been great. But his hubris is his undoing. Keeps running 3 miles a day and training 6 days a week with low rom and stupid exercises.

Quote

09-26-2017 , 08:30 PM

#4345

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

I've posted many videos, no comments on ROM. Obviously no red flags. Huge improvements. Wait and see how much my strength shoots up these next 8 weeks.

Quote

09-27-2017 , 11:51 AM

#4346

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

**Back Hypertrophy** (haven't deadlifted in 9-10 weeks)

DL TEST MAX
185x5
225x3
255x2 belt/ easy peasy
275x1 b/ep
295x1
315x1
335x1
345x1

Pull-ups TEST MAX (just for monte)
20 full ROM

Quote

09-27-2017 , 12:01 PM

#4347

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 81,425

Quote:

Originally Posted by ExpectedV

I've posted many videos, no comments on ROM. Obviously no red flags. Huge improvements. Wait and see how much my strength shoots up these next 8 weeks.

Trump Jr,

I don't recall your ROM issues manifesting on bench press or squat.

Re: "full ROM" pullups: shoulders or chest to bar?

Quote

09-27-2017 , 12:04 PM

#4348

ExpectedV

Carpal \'Tunnel

Join Date: May 2009 Posts: 14,130

Do not understand the political sarcasm pls eleborate. Maybe I could actually learn something from you educational wise this time around.

Quote

09-27-2017 , 12:07 PM

#4349

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 81,425

You're orange and posted similarly dubiously accurate claims using grandiosely vague syntax ("many videos" with good ROM; "huge improvements"). Not exactly a giant leap.