Big squats and lunges, have you ever tried Bulgarian Split Squats in place of Lunges? I prefer them because of the constant tension on the muscle and they give some brutal doms.
I would sign up for a training session with that chick. If things end up going well she might like the thought of you doing that just to have a chance to talk to her. If not, oh well.
335x4-Good Job T-man. I must have missed it but what are you doing right now body weight wise? Gaining maintaining cutting?
Glad to see you experimenting with your routine, this new one looks quite ambitious I might add.
The leg work and db curls are looking excellent.
hip/groin feels good. if all is well tomorrow AM, ill do some cardio and stretching.
I'm actually interested to see how the high volume/high frequency works for your biceps. I was doing something similar on W(4B)R and I think it definitely helped my arm development.
Only thing I would say is maybe to add some higher/medium-rep close-grip chins possibly, but it may tax you too much.
Are you doing your 4-day 5x5?
i hadnt really thought about it, but its pretty similar. i'm just trying to hit my primary lift as hard as possible and im incrementing when i hit 5. im actually doing chins on tues/thurs when i have time. believe it or not, those workouts take like an hour thirty to do. i do chins on tues/thurs as time allows.. and if i feel like it.
my sleep cycle is so messed up. its 5am on saturday morning and im wide awake.
more arm volume is certainly going to help more than no arm volume did. maybe i should just do an arm day on saturday or something..... but i like the idea of splitting tri/bi on different days so that i have more of a chance to recover by the time benching rolls around. i do not under any circumstances want recovery to affect my benching progression.
The arm training recomendation is a tricky subject. Some guys are all arm and bench, so telling them that direct arm training isn't needed gets them to focus on using the bigger lifts. I see that as a good improvement. I'd rather see them devoting their time to things like chins and rows which will have a greater impact over-all.
Now guys like you, who obviously have all their bases covered, I say direct arm training is fine. But I still don't know if it's required for gaining arm size if the big compounds are being utilized. That's always been an interesting debate to me; some guys swear they need it and others swear they don't.
I've tried both ways and honestly the difference seems to be minimal. If I focus on arms for a while, they will grow a bit, but I assume that it's from energy storage. As soon as I stop the extra arm work, the measurements quickly return to their previous size. I'm thinking the gains are temporary unless I keep up with the direct arm training. On the flip side, I know if I gain size everywhere from getting stronger and eating in excess, then my arms will grow right along with everything else.
Of course this is all just experimental because I've never devoted enough time and energy to direct arm training to see the true outcome over an extended period of time. Maybe once I switch over to bodypart training I'll change my mind.
yeah i dont know buddy. what i do know is that my previous efforts with arm did not pan out. so i will try something different. the current level of volume is too much... but i will find the sweet spot. probably something around twice per week
misc accessory lifting today including
weighted situps, rotator, bw hypers, dynamic mobility etc
Nice Squats! Giving me a run for my money, sheeeesh
ty chip. or, we'll see how it goes.
big benching day tomorrow. rest is good, diet is perfect, i want the 115s for 5. we'll see.
i think it will be beneficial
i'm feeling tired but the stims will take care of that. i have a huge crease in my face from my pillow seam.
260's by May
Keep at it homie and smash that bench session - nothing feels better than benching on a Monday
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HELLO AM BRETHREN
db inc bench
115sx5.5/6, **** yes, 120s next week
90sxhigh teens, dunno, didnt log
225x6, fail on 7, lower rung
185x9, fail on 10, lower rung
bw: 207 lol.
no stretching although hip/groin feels pretty good... if i feel 90% or better i may go for 415 tomorrow on deads. TBD! also, considering i look pretty damn decent at 207... i might be able to carry this to 230-240 without being overly disgusted with myself. if i cant break a 500 dead and 400 squat on that i dont know what wiill.
Last edited by f=ma; 10-04-2010 at 06:03 AM.
Holy crap that is a ton of volume. Nice job hitting the 115's.
That was a heroic session.
Killer workout dude, way to start the day.