Scottmitchell74 and Emptytomb's training log...

Age : 34 Joined : 06 Mar 2007 Posts : 3813

Same way Emptytomb as far as rest is concerned.....

I have a back, bis, and shoulder day @ work every 6th day. This is seperate from DL day as I want it isolated and all-out for DL only.

SO, I rotate every 6 days which body part leads off because the others always suffer some due to exhaustion.

Biceps - I usually stick to standing DB curls and hammer curls, standing EZ curl bar curls and a hammer curl bar. I usually do two exercises. The lead off excercise gets three sets. For instance DB curl 55 x failure x 3. Then move on to EZ curl bar 70 x failure x 2. That's it! The next time I'll lead off with another exercise and do the heavy movement first. So, I might EZ curl 100 x failure x3 and then much lighter hammer curls or whatever....The key for me is going heavy as I can that first set and then the
other sets w/ little rest are really an extension of that first set.

My favorite day is 'run the rack' day though. Line up the 55's, 45's, 40's etc....down to 20's and start with the 55 and go to failure with each weight. It's a pure adrenaline rush and I can only do that about once a month w/out burning out on the exercise.

I've found more than any other body part (besides calves) my biceps are stubborn and I really have to do the fast pace - no rest thing with them. I can't give them much rest at all in between sets. Doing it this way my biceps have reallly shown improvement. Instead of looking like lumps of clay they are starting to show some shape....

We'll see what the future holds, though! I have always lifted but I'd been going through the motions for quite a while until mid summer. I haven't been this excited for a long time. I know I'm locked in when I day dream about lifting and thinking about sets, weights, reps, goals, ect.... cheers

Sorry abou the book....I wanted to give you an accurate answer Smile

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8626

Seriously, that is brutal sounding but I'll give it the ol' college try.
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All our ways that seem so right
Lay inside the ways of death
All our trying and our denying
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Age : 34 Joined : 06 Mar 2007 Posts : 3813

It's brutal for about 5-7 mintues (per body part). I do rest a couple minutes in between body parts. If biceps lead off I'll wait 2-3 minutes to catch my breath before I start back. The great thing is it's over so fast! That's the best part for me, I think. I would have never believed it until my partner last year got me into it. I haven't had a lifting session go more than 25 minutes in ages. Even when I up the ante here shortly my max time spent will be 30 minutes.

The wierdest thing that happens is that my face gets sore from grimacing and fighting the weights during those brutal sets. I've never had a sore face before, but now I've had my jaw muscles and the ones around my eyes sore from the strain. LOL! How absurd!

Age : 34 Joined : 06 Mar 2007 Posts : 3813

Do you, can you, are you allowed to lift with your boys? Just for the partner affect (not to mention it can't hurt the young ones to lift).

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8626

We do some. Remember these are troubled boys so discipline isn't part of their normal language. I do the PE class on fridays and we do some basics. It's good for my ego too, they think I'm strong. Cool

_________________
All our ways that seem so right
Lay inside the ways of death
All our trying and our denying
Paupers and peasants, masters of jest.

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8626

I was reading about a system called dogcrapp. It sounds somewhat like what you are doing. Ever hear of it?
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All our ways that seem so right
Lay inside the ways of death
All our trying and our denying
Paupers and peasants, masters of jest.

Guest

DC baybee yeaaaa! I haven't yet tried the DC method personally as I have my own methods, not saying I won't, but i've had others at my gym do the Doggcrapp program and it works. It works very well. If you're looking to add muscle mass it works great.

Age : 34 Joined : 06 Mar 2007 Posts : 3813

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8626

It was real. Muscle mags never lie.
_________________
All our ways that seem so right
Lay inside the ways of death
All our trying and our denying
Paupers and peasants, masters of jest.

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8626

http://www.basskilleronline.com/doggcrapp-training-manual.shtml

Here's a link.
_________________
All our ways that seem so right
Lay inside the ways of death
All our trying and our denying
Paupers and peasants, masters of jest.

Doggcrapp is real. It is essentially all about constantly using heavier weight or doing more reps each time out, regardless of perceived ability to do so. You simply put more weight on the next time, or pump out an extra forced or cheat rep.

BE WARNED: If you are natural, the DC system is a great way to overtrain very quickly. It is also potentially very dangerous if you are inexperienced, have any injuries at all, or lift alone or with inexperienced spotters/partners.

ARttie
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Constitutional separation of church and state is a lie; it is a figment of the secular-progressive imagination.

Age : 34 Joined : 06 Mar 2007 Posts : 3813

I guess I do a modified version of dogcrap. I have the tempo, but not the overall volume...I lift each body part every 6 or 7 days (depending on body part)

Anyhow....this thread is good for me because my BP sucks so by posting it here it's a major motivator for the next session.....here goes... Embarassed

BP 110 x 8 (warm up) Then w/ 60 second rest in between

180 x 13 180 x 6 180 x 4

DB BP 55 x 8 55 x 5 55 x 5

Dips x 6 x 4 x 4 Overhead Tricep ext. 75 x 12 75 x 6
75 x 5 Mini bands push-downs from 8 ' x 15 x 10 x 9

I weigh 180 so I'd like to get my 180# reps into the low 20s (last summer @ 198 I was doing 200 for 19-21 at my peak so I'd like to get my body-weight reps back into the 20's range again....just a "carrot" type goal) I'll rid this basic weight scheme until the new year and then really start mixing up movements and weights. This is still more of a bodybuilding type scheme. I'm trying hard to lean up and build stamina....

That's the aweful story. It does feel me with rage/shame which I've found to be a great motivator!! DL postings next time with a bump in weight.....

BigBravesFan can attest to the fact that I have an EXCELLENT program for improving your bench, if you are interested. It is something I have worked on for years, tweaking it here and there. It jumped his bench almost 50 pounds in 6 weeks or so.

Arttie
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Constitutional separation of church and state is a lie; it is a figment of the secular-progressive imagination.

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8626

Tell us oh wise one. I'm serious too.
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All our ways that seem so right
Lay inside the ways of death
All our trying and our denying
Paupers and peasants, masters of jest.

BigBravesFan is my training partner, and he had been stuck for a while on his bench with little or no gain. So, I switched him (and myself) to a training program that emphasizes handling heavier weight earlier in the exercise, followed by two additional sets to still get some volume built up. We then follow with two more exercises, one for strength and one for reps. Here is what it looks like, using my weights (this was today's weights)...

Flat Bench

1 x 135 x 15
1 x 225 x 10
4 x 375 x 6
1 x 300 x 8
1 x 280 x 10

Incline Press

4 x 355 x 6

Cable Crossovers

2 x 90 x 10
2 x 100 x 10

We also mixed in 8 sets for abs...

Anyway, as you might notice, this is kind of backwards from the traditional pyramid rep scheme that has you progressing upward in weights. This starts you much heavier, while you are still fresh, and allows you more reps in a heavier weight range. It is obviously important to warm up here (which is why I do 25 warm up reps), as you don't want to jump on a heavy weight cold. One surpising thing also, and BigBravesFan will note this if he reads it...those two step down sets (the 8 and 10 rep sets at the end) seem INCREDIBLY light following 4 sets of grueling, grinding weight...even though they really aren't all that light.

And by the way...BigBravesFan is now handling weight for his 4 sets of 6 that he had never even MAXED OUT with before...after just 5 weeks of this!

Just something some of you might give a shot to if you are stuck in a rut...

Arttie
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Constitutional separation of church and state is a lie; it is a figment of the secular-progressive imagination.

Age : 40 Joined : 27 Jan 2007 Posts : 5716

Thanks, Arttie. I've been doing my same bench routine for awhile now. I think I'll give yours a shot.
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It's almost like religion is what happens when the Spirit has left the building. - Bono

Age : 34 Joined : 06 Mar 2007 Posts : 3813

Thanks! That's worth a shot and makes perfect sense. Giving your body more time with the heavy stuff..

Give it a try...and give it a few weeks to work. 4-6 weeks and you should be seeing some definite improvements.

Arttie
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Constitutional separation of church and state is a lie; it is a figment of the secular-progressive imagination.

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 8626

I'm going to finish out the month on what I stole from Scott last week but then I'll move to this. Thanks.
_________________
All our ways that seem so right
Lay inside the ways of death
All our trying and our denying
Paupers and peasants, masters of jest.

Age : 34 Joined : 06 Mar 2007 Posts : 3813

Yeah, I thought about doing this immediately but I'm gonna ride the wave I'm on till Jan 1. Then I'll be ready both mentally and physically.