Christian's Workout Journal
Moderators: Boss Man, cassiegose
And what you think about singles over 90% ? friend who teach me the little I know was doing this. Warm up reach one rep max or a new record attempt, then set the weight to 90% of the new record/max and did up to 7-8 singles. I've never really tried one rep max attempt so that would be some work to do.swanso5 wrote:maybe for the big lifts decrease the vol a little...the highe your numbers get the less vol you can use as your nervous system will never recover...3 x 3 was just an example...the rest of the program can still be aesthetic driven
09 January 2009
Front Squat
195 3x8
135 1x20
Romanian Deadlifts
250 4x8 was easy I can jump by at least 50 pounds for the next session
Lunges
90's 4x6
Leg Curls (was looking for some "glute/ham" work but err lol) paired with core
all machine weigth 3x15
Calf Raises
240 3x8
singleas are great...that's "the rule of 90%" by tony gentilcore (look it up)...i've done the singles and it's great for managing fatigue...you need to cycle the singles though so"
week 1 - 5 x 1
week 2 - 4 x 1
week 3 - 6 x 1
week 4 - 3 x 3 easy
or something similar
you could also work up to a 2 or 3 rm and simply do the singles at that wt
glute ham raises...
week 1 - 5 x 1
week 2 - 4 x 1
week 3 - 6 x 1
week 4 - 3 x 3 easy
or something similar
you could also work up to a 2 or 3 rm and simply do the singles at that wt
glute ham raises...
12 January 2009
Deads below knee
410 8x3
Walking Lunges
90's 4x6
Glute Ham Raises
4x10
Leg Press paired with core
315x8
405x8
495x5x5
315x10
14 January 2009
Chin Up
bw+55 10x3
Bench Press paired with T-Rows
225x5x5x5 185x8x8 and 325 5x5
Seated Military Press w/ Face Pull and Cable Rows
105 4x9 90 4x9 130 4x8
External Rotation w/ Concentration curls and BW Dips
16 January 2009
Front Squat
200 3x8
140x10
Romanian Deadlifts w/ Core
315 4x6
Lunges
90's 4x7
Leg Curls w/ core and calf raises
nothing interesting in weight there
17 January 2009
Clean & Press paired with wide grip pull ups
120 4x6 BW 4x6
DB Press w/ BB Rows
100's x9 3x8 235 4x8
Face Pull w/ One arm rows
100 4x8 for both exercises
Machine Flies w/ Cable curls and pressdown
Nothing can become impressive there
19 January 2009
Deadlifts
385x1
405 5x1
315x10x10x10
Walking Lunges w/ core
90's 4x7
Glute Ham Raises
4x10 hard to relate progress in numbers but im getting stronger at these
Leg Press w/ core
315x12
405x8
495x8
585x3
21 January 2009
Chin up
Bw+60 5x3
BWx7x5x3
Bench Press w/ T-Rows
195 5x5 330 5x5
Seated Military Press w/ face pull w/ cable rows
105 4x10 100 3x9 130 3x9
Ext Rot. w/ Curls and BW Dips
23 January 2009
Front Squat
205 3x8
145x10
Romanian Dead w/ core
315 4x8
Lunges
90's 4x8
Leg Curls w/ Calf Raises and Core
24 January
Clean & Press w/ Wide Grip Pull Ups
125 4x6 BW 4x7
DB Press w/ BB Rows
105's 4x6 (easy) 240 4x8
Face Pull w/ one arm rows
100 3x10
Incline Machine Press w/ cable curls pressdown
Pretty much it for this month !!! Lots of progress and no more shoulder pain.
Deads below knee
410 8x3
Walking Lunges
90's 4x6
Glute Ham Raises
4x10
Leg Press paired with core
315x8
405x8
495x5x5
315x10
14 January 2009
Chin Up
bw+55 10x3
Bench Press paired with T-Rows
225x5x5x5 185x8x8 and 325 5x5
Seated Military Press w/ Face Pull and Cable Rows
105 4x9 90 4x9 130 4x8
External Rotation w/ Concentration curls and BW Dips
16 January 2009
Front Squat
200 3x8
140x10
Romanian Deadlifts w/ Core
315 4x6
Lunges
90's 4x7
Leg Curls w/ core and calf raises
nothing interesting in weight there
17 January 2009
Clean & Press paired with wide grip pull ups
120 4x6 BW 4x6
DB Press w/ BB Rows
100's x9 3x8 235 4x8
Face Pull w/ One arm rows
100 4x8 for both exercises
Machine Flies w/ Cable curls and pressdown
Nothing can become impressive there
19 January 2009
Deadlifts
385x1
405 5x1
315x10x10x10
Walking Lunges w/ core
90's 4x7
Glute Ham Raises
4x10 hard to relate progress in numbers but im getting stronger at these
Leg Press w/ core
315x12
405x8
495x8
585x3
21 January 2009
Chin up
Bw+60 5x3
BWx7x5x3
Bench Press w/ T-Rows
195 5x5 330 5x5
Seated Military Press w/ face pull w/ cable rows
105 4x10 100 3x9 130 3x9
Ext Rot. w/ Curls and BW Dips
23 January 2009
Front Squat
205 3x8
145x10
Romanian Dead w/ core
315 4x8
Lunges
90's 4x8
Leg Curls w/ Calf Raises and Core
24 January
Clean & Press w/ Wide Grip Pull Ups
125 4x6 BW 4x7
DB Press w/ BB Rows
105's 4x6 (easy) 240 4x8
Face Pull w/ one arm rows
100 3x10
Incline Machine Press w/ cable curls pressdown
Pretty much it for this month !!! Lots of progress and no more shoulder pain.
But hey it's extra volume on a target bodypart. Shitty exercises tough you're right ...
26 January 2009
Deads Below Knee
415 8x3
Walking Lunges
90's 4x8
Glute Ham Raises
BW 4x10 Starting to be a very controlled movement
Leg Press Paired with core (plank)
315x15
405x12
495x8
585x5
Plank 80secs I suck ! Well every week I can increase by 5 seconds. When can I say that I need a weighted variation ? at 120 seconds or something ?
26 January 2009
Deads Below Knee
415 8x3
Walking Lunges
90's 4x8
Glute Ham Raises
BW 4x10 Starting to be a very controlled movement
Leg Press Paired with core (plank)
315x15
405x12
495x8
585x5
Plank 80secs I suck ! Well every week I can increase by 5 seconds. When can I say that I need a weighted variation ? at 120 seconds or something ?
28 January
Bench Press w/ T Bar Rows
205x8x8x8x6 335 5x5
Seated Military Press w/ Chin Ups
110 4x6 BW 4x8
Face Pull w/ Cable Rows
134 4x6 170ish 4x6
Ext Rotation Curls Dips
30 January 2009
Front Squat
210 3x8
150x10
Romanian Deadlifts
330 4x6
Lunges
95's 4x6
Single Curls
90 4x6
31 January 2009
Clean and Press w/ Wide grip pull up
135x6x6x5x5 BW 4x8
DB Press w/ BB Rows
105'sx7x8x6x6 245x8x8x8x8
Face Pull with one Arm Rows
130ish 3x8
Incline Machine Press w/ Reverse Cable Curls
210x12 80x10
238x8 100x8
266x4 120x6
02 February 2009
Deadlift
415 1x6
Deadlift Below Knee
350 3x10
Walking Lunges
95's 4x6
Glute Ham Raise
4x10
Leg Press
2plates x15
5platesx12
6platesx5
7platesx2
04 February 2009
Bench Press w/ T Rows
210x6x7x6x5 SUCKS 340 5x5
Seated Military Press w/ Chin Up
110x8x8x8x8 BW+20 4x6
Face Pull w/ Cable Rows
140ish 3x7 184ish 3x7
External Rotation Curls Dips
Well dips was Bw+70 3x8 witch is not real shit. (Near tough)
06 February 2009
Front Squat
215 3x8
155x10
Romanian Dead
335 4x6
Lunges
95's 4x7
Single Leg Curls
90x8x8x8
Calf Raises
405x8x8x8
07 February
Clean and Press w/ Wide Grip Pull
135 4x6 bw 3x9 1x8
DB Press w/ BB Rows
105's 4x7 250 4x8
Face Pull w/ one arm rows
Incline machine Press w/ reverse curls
09 February
Dead Below Knee
420 8x3
Walking LUnges
95's 4x7
Glute Ham Raise
BW 4x10
Leg Press
11 February
Machine Bench Press w/ T-rows
365 4x8 345 5x5
then start to vomit breaky, go back home and fever and liquefaction for 4 days
16 February
Dead
425 1x6
Dead Below Knee
355 3x10
Walking Lunges
95's 4x8
BW 4x10
Leg Pressin
18 February
Machine BP w/ T-Rows
365 4x9 345 5x5
Seated Military Press w/ Chin Up
100 4x9 BW+25 4x6
FAce Pull with cable Rows
Ext Rotation Dips and curls
Dips was BW +80 3x7.
Bench Press w/ T Bar Rows
205x8x8x8x6 335 5x5
Seated Military Press w/ Chin Ups
110 4x6 BW 4x8
Face Pull w/ Cable Rows
134 4x6 170ish 4x6
Ext Rotation Curls Dips
30 January 2009
Front Squat
210 3x8
150x10
Romanian Deadlifts
330 4x6
Lunges
95's 4x6
Single Curls
90 4x6
31 January 2009
Clean and Press w/ Wide grip pull up
135x6x6x5x5 BW 4x8
DB Press w/ BB Rows
105'sx7x8x6x6 245x8x8x8x8
Face Pull with one Arm Rows
130ish 3x8
Incline Machine Press w/ Reverse Cable Curls
210x12 80x10
238x8 100x8
266x4 120x6
02 February 2009
Deadlift
415 1x6
Deadlift Below Knee
350 3x10
Walking Lunges
95's 4x6
Glute Ham Raise
4x10
Leg Press
2plates x15
5platesx12
6platesx5
7platesx2
04 February 2009
Bench Press w/ T Rows
210x6x7x6x5 SUCKS 340 5x5
Seated Military Press w/ Chin Up
110x8x8x8x8 BW+20 4x6
Face Pull w/ Cable Rows
140ish 3x7 184ish 3x7
External Rotation Curls Dips
Well dips was Bw+70 3x8 witch is not real shit. (Near tough)
06 February 2009
Front Squat
215 3x8
155x10
Romanian Dead
335 4x6
Lunges
95's 4x7
Single Leg Curls
90x8x8x8
Calf Raises
405x8x8x8
07 February
Clean and Press w/ Wide Grip Pull
135 4x6 bw 3x9 1x8
DB Press w/ BB Rows
105's 4x7 250 4x8
Face Pull w/ one arm rows
Incline machine Press w/ reverse curls
09 February
Dead Below Knee
420 8x3
Walking LUnges
95's 4x7
Glute Ham Raise
BW 4x10
Leg Press
11 February
Machine Bench Press w/ T-rows
365 4x8 345 5x5
then start to vomit breaky, go back home and fever and liquefaction for 4 days
16 February
Dead
425 1x6
Dead Below Knee
355 3x10
Walking Lunges
95's 4x8
BW 4x10
Leg Pressin
18 February
Machine BP w/ T-Rows
365 4x9 345 5x5
Seated Military Press w/ Chin Up
100 4x9 BW+25 4x6
FAce Pull with cable Rows
Ext Rotation Dips and curls
Dips was BW +80 3x7.