Tall's New Log

Tall

LOL.

At that height my legs have been totally taken out of the equation. We moved the setup to the floor at 170kg flew up from the floor, even with hitting Heavy Deads and Heavy Box Squats this week.

Moved to the rack and struggled. I think its a combination of form and a tight lower back.

Any a result I'm looking to switch the workout around to train weak parts for a few training cycles.

This is subject to tweaks, but I expect the new training routine to look something like this:

Push / Pull / Volume & Assistance

(I'm sure no one will like this routine either )

Monday (Pull)
[Hip Dominant] Rack Deadlifts: 5*5 / Bench Dead Shrugs: 5*5 [*]
[Assistance] Gripwork in Rack
[Horizontal Pull] BOR: 5*5
[Hip Dominant] GHR: 5*5 ~Slow Negatives, Exposive Positive
[Vertical Pull] Hammer Grip Chins: 5*5

Bench Dead Shrugs are explosive Deadlifts done from two benches (so slightly lower than the rack), shoulders shrug high as is going for a clean and hips are driven forwards.

Wednesday (Push)
[Hip Dominant] Box Squats: 5*5
[Horizontal Push] Close Grip Bench Press: 5*5
[Vertical Push] OHP: 5*5
[Vertical Push] Calf Raises: 2*25

Saturday (GVT Style / Assistance)

Large muscle groups will be 100 reps, small muscle groups 50 reps. No defined sets. High rep work is being added in to build up lactic acid tolerance and provide a different stimulus for hypertrophy.

**EDIT** I've said GVT, but it's not *true* GVT as Wogi pointed out

[Large] Decline DB Bench
[Small] Wide Grip Tricep Pushdowns
[Small] Hammer Grip DB Curls
[Large] Leg Extension
[Large] Seated/Lying Ham Curl
[Rehab] Standing L Flies
[Large] Ab Rope Crunches

wogihao

GVT ooohhh you will love that.

In the words of the Holy Mr.T in his role as Clubber Lang

"Prediction - PAIN!"

Tall

Hah hah. I'm looking forward to it

wogihao

To be fair I made a much better post on the powerlifting site lol.

But to balance things out a bit.

I did a variation on GVT once before I tried GVT straight (Dale Norris thought it up).

you pick 2 exersises for the muscle group for that day, like instead of

10 x 10 back squats

you would do

5 x 10 back squat
5 x 10 front squat

ect...

I found this also was good and it avoids the bordom of the GVT.

Tall

Replied on PLUK.

It's not a true GVT - it's more for lactic acid tolerance.

Don't forget I do: train 3 weeks, 1 week deload, 1 week off.

So it's only 3 Saturdays, and I'm never as strong when training on a Saturday anyway.

If it doesn't work, I'll dump it. However I think its an interesting experiment and *should* I hope compliment the Push/Pull Split

Tall

Last session before a well deserved break.

Its deload week, didn't really record all the sets and weights, tried a few new bits from the next the training cycle:

[Hip Dominant] Dead Shrugs from Bench
Warmup x Forever
Working upto 3x6 @ 120kg -- Fairly tough. I think I'm going to like these

[Horizontal Pull] BOR / Yates Rows
Warmup
Worked upto 10 @ 90kg - OK form. Not as good as Dorians

[Horizontal Push] Close Grip DB Bench
3 x 10 @ 20kg DBs

[Vertical Push] Seated Calf Raise
2 x 20 @ 50kg -- Evil!

[Vertical Push] Wide Grip Tricep Pushdowns
3 sets, working upto 55kg for reps

[Cardio] Tabatas Burpee Chins
Only managed 6 sets. Tried not to vom... Nice!

Tall

Having returned from my short sojourn, tanned and marginally leaner I'll be in the country for a few days before heading off abroad again.

Even though I was on the All Inclusive, I cut portion sizes down and did Nutrient Partitioning on my meals (P+C or P+F) and marginally leaned out.

I can see my hip dips now, and if I squint I can almost make out the 2nd row of abs.

Hopefully strength won't have taken too much of a battering.

I'll try and get 3 workouts in before I go away again and see where I stand

Tall

First training session back.

[Hip Dominant] Rack Deadlifts: 5*5 @ 140kg
-- Really focussed on activating lower back. Weight perhaps a tad light.

[Hip Dominant] Bench Dead Shrugs: 5*5 @ 120kg
[Horizontal Pull] BOR: 5*5 @ 80kg -- Tad light
[Hip Dominant] GHR: 3*10 @ BW
[Vertical Pull] Hammer Grip Chins: 8

Trying something new with arms. Trying to get them to grow by training them directly

Barbell High Curls
4 @ 25kg, 2x4 @ 30kg, 4 @ 35kg -- Too light

Wide Grip Kneeling Tricep Pushdowns (On Cable Crossover)
4 x 4 @ 65kg

Tabatas Squats Holding 2 x 15kg Plates

Wiped. Took a tad long than I expected - 1h 20m. Tabatas wiped me out.

Pikey

Hey tall good to see you back!

Are you concentrating on strength training now?

Tall

All things going to plan Mr P and I'll be doing a PL comp around Autumn time.

I've got a 500 total at the moment, just need to increase them somewhat and improve my bench so I don't bomb.

Not that I'll win the 110kg class mind you. Those natty lads are strong - 750+ totals (equipped?)