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Thread: Progressive Overload

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  1. #1
    Simplistic
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    Progressive Overload

    Time for a new journal.
    I've stopped training to failure for a while due to possible cns burnout. I've also increased my volume a bit and decreased my time between sets. I'm going to cycle back into the high intensity low volume training in another month or so. I've found I can only handle training to failure for 5 or 6 weeks at a time before I start losing strength and motivation to train. I'm currently bulking and I'll probably stick with it until I feel too fat.

    The routine:
    Mon-chest/bi's
    bb flat bench
    bb inclinebench
    bb overhead press
    bb curls

    Tues-legs
    squats
    leg curls
    calf raises

    Fri-back/tri's
    chins(weighted if necessary)
    db rows
    skullcrushers

    OH press, bb curls, and skullcrushers are all 2 sets of 6-8 reps. All other lifts are 3 sets of 6-8 reps. My goal is to add weight or reps to my bench, squat, and chins each week. I plan on doing this forever I bought some of those little magnetic weights so I can make 2.5 lb increases instead of the much harder 5 lb increases.
    Last edited by Neil; 10-01-2002 at 05:20 PM.

  2. #2
    Simplistic
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    Last night's session:
    bb bench-
    1x8 192.5
    1x6 192.5
    1x6 180
    bb incline bench-
    1x8 145
    1x8 155
    1x6 155
    OH press-
    1x8 107.5
    1x5 110
    bb curls-
    1x8 90
    1x6 90

    Good workout, good energy, good stuff

  3. #3
    Simplistic
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    Tues:legs

    squats-
    3x8 235
    leg curls-
    1x8 75
    1x6 75
    1x8 65
    Wow, I lost a lot of strength on these. I had been doing SLDL for a while, but my lower back just can't handle them anymore.

  4. #4
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    Mon:chest/bi's
    bb bench-
    1x8 195
    1x4 195
    1x6 185
    bb incline bench-
    1x8 157.5
    1x6 157.5
    1x6 150
    OH press-
    1x3 120 I loaded the bar wrong, I was expecting 110.
    1x6 110
    bb curls-
    1x8 92.5
    1x6 92.5

    Overall this was a good workout. Next week I'll attempt to add 2.5 lbs to my flat bench and stay in the same rep range.

  5. #5
    Simplistic
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    Tues:legs

    squats-
    3x8 237.5
    leg curls-
    2x8 75
    1x8 65

    I increased squats by 2.5 lbs over last week and they were noticably easier.
    Good stuff
    Last edited by Neil; 10-11-2002 at 11:27 PM.

  6. #6
    Simplistic
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    fri:back/tri's

    chins-
    +30x7
    +10x7
    bwx7

    db rows-
    1x8 82.5
    1x6 82.5
    1x7 77.5

    skullcrushers-
    2x8 80

    This is my most mentally challenging day. I hate training back. I need to invest in a rowing machine.

  7. #7
    Mike Henley MonStar's Avatar
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    chins-
    +30x7
    +10x7
    bwx7
    Nice strength Neil! Keep it up man, journal looks good.

  8. #8
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    Thanks, Monstar. I was able to chin a lot more before I started bulking. Hopefully I can work back up to my pre-bulk strength.

  9. #9
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    mon:chest/bi's

    bb bench-
    1x7 197.5
    1x4 195
    1x6 185
    bb incline bench-
    1x6 165
    1x6 160
    bb curls-
    1x7 100
    1x2 100 Holy sh*t I lost alot of strength on this set.

    I lowered volume and increased intensity a bit tonight, which is why I dropped OH press ala Chris Mason style. It was an ok session, not quite good stuff, but close.
    Last edited by Neil; 10-14-2002 at 09:52 PM.

  10. #10
    Simplistic
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    Tues: Legs

    Deadlifts, shoulder width stance w/a pause between reps-
    3x8 280

    A little tip, don't do deads with baggy pants on that have a zipper pocket on the side, I scraped the sh*t out of my left forearm.

    Leg Press-
    1x8 360
    1x8 450
    1x12 360, almost threw up.

    Pretty good workout.
    Last edited by Neil; 03-26-2003 at 02:11 PM.

  11. #11
    P o S e R kAiXuan's Avatar
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    your flat bb strength is getting up there. does ac have belts for weighted chins?
    -deFenDeRs oF thE unDerRateD

    If it doesnt make dollars, then it doesnt make sense

    I never knew how skinny I was untill I started gaining a little weight

  12. #12
    P o S e R kAiXuan's Avatar
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    you 2+ now?
    -deFenDeRs oF thE unDerRateD

    If it doesnt make dollars, then it doesnt make sense

    I never knew how skinny I was untill I started gaining a little weight

  13. #13
    Simplistic
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    Those posts with my flat bb weights are from October when you were still at the house. I haven't posted in my journal in a long time. I'm still at around 190, I was really sick for almost a month and I dropped into the 170's. It was horrible. I'm getting back into it though, I'm just trying to stick to adding 2.5-5 lbs to the bar each week. AC has a chinning belt. I got +35x8 today which I was pretty proud of, especially considering the belt has like a 6 foot chain, it's gotta add at least a few extra pounds.

  14. #14
    Simplistic
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    Thurs: back, tri's, a little shoulders

    Chins-
    1x8 +35
    1x7+15
    BWx7
    cable rows-
    3x8 140
    pushdowns-
    1x8 110
    1x8 120
    2x8 130
    side cable raises-
    1x8 30
    1x8 25

    This was a good session.

  15. #15
    Energizer Bunnie
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    I just chimed in to say I dig the name of your journal.... all the best with it and good luck with your goals.
    "Happiness is not an accident. Nor is it something you wish for. Happiness is something you design." Jim Rohn

    A Work In Progress....II

    DailyDiet

  16. #16
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    Originally posted by Franjipani
    I just chimed in to say I dig the name of your journal.... all the best with it and good luck with your goals.
    Thanks for chimin in, feel free to stop by anytime

  17. #17
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    Mon: chest, bi's

    incline bb press-
    2x8 165
    1x7 155
    flat bb press-
    1x8 160
    1x8 162.5
    1x5 160
    OH press-
    1x6 107.5
    1x6 105
    bb curls-
    1x8 97.5
    1x7 97.5
    1x6 85

    This was a very good workout. Lots of energy.

  18. #18
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    Tues: legs

    Deadlifts-
    3x8 285

    Leg press-
    1x8 450
    1x8 410
    1x9 430

    Good day, my endurance is getting better. I think the heavy breathing from the deads is helping.

  19. #19
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    Thurs: back, tri's, a little shoulders

    Chins-
    1x8 +35, I gained a couple pounds this week, so I'm gonna count this as progression.
    1x7+15
    BWx6
    cable rows-
    1x8 140
    1x8 150
    1x7 150
    pushdowns-
    2x8 130
    1x8 140
    side cable raises-
    1x8 30
    1x8 30

    I think my gym is trying to save money on the power bill, it was hot as hell in there today. All in all it was still a good session.

  20. #20
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    Mon: chest, bi's

    incline bb press-
    1x8 167.5
    1x7 167.5
    flat bb press-
    1x8 165
    1x8 175
    OH press-
    1x8 107.5
    1x8 110
    bb curls-
    1x8 100
    1x8 97.5
    1x7 95

    I've been under a near unbearable amout of stress all weekend so I lowered my volume a bit. I still progressed but it wasn't as easy as I thought it would be.
    Last edited by Neil; 04-08-2003 at 01:39 PM.

  21. #21
    Equal Opportunity Offender Budiak's Avatar
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    You're looking pretty small there, dude. And liberal.


    God, I'm ripped. And huge.


    For naught this wager is.

    /yoda



    ....*BLING!!

  22. #22
    Simplistic
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    BLING
    Attached Images Attached Images

  23. #23
    Geordie The_Chicken_Daddy's Avatar
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    Jesus christ!

    have you doctored that photo?!
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  24. #24
    Equal Opportunity Offender Budiak's Avatar
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    No doctoring, his arms really are huge, and the rest of his body really is tiny.

  25. #25
    Simplistic
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    Originally posted by The_Chicken_Daddy
    Jesus christ!

    have you doctored that photo?!
    Wow, I'll take that as a compliment. That is just a good photo of my arm. They have always been ahead of the rest of my body. Note the jealousy from Budiak above
    Last edited by Neil; 04-08-2003 at 01:38 PM.

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