Tall's New Log

leglock

just like to say.....ive just spent the last hour reading all 20 pages of this and have found it fascinating....tall well done pal you seem to be flying....from what i can make out we,re a similar build at similar height/weight.....crack on and good luck.....and cheers for an interesting read....LL

Tall

Yeah I think I'm supposed to have a de-load week AND a week off. LOL.

I'll do better on the next sessions

Tall

Cheers Leglock

Pikey

Hi Leglock I rate pre exhaust training, I know the commonly held view is you need to perform compounds first and then isolation movements, which to my mind is just a commonly accepted doctrine without giving the subject a lot of thought, I’d throw that on it’s head if you work a muscle in isolation then when it’s fried bring in the compounds to utilise assistance muscles, it works for me.
I do maintain though you have to keep changing things round so on occasion I’ll go with compounds while I’m fresh and use heavy (for me) weights, odds are though my joints complain afterwards but they’ve had some hammer over the years.
You probably need to use a combination of both to maximise growth but you could build a very impressive physique using pre exhaust training.
And if anyone thinks it’s the easy option ask Tall he’s experienced a couple of my workouts…

Tall

Yup - muscles were hammered in 30mins or less, little or no rest between sets, after training legs I couldn't climb a flight of stairs at the dentists

wogihao

Bah people who nock pre-exaust training have never tried it there just repeating parrot fashion bro-training theory.

I still maintain its the best way to stay injury free as it meens you can work the compound exersises with just as much intensity but without the excessive amounts of weight needed if you had done the compounds first.

Its good for the tendons, joints, helps prevent muscle tears. (as most dont do any sort of streching).

leglock

thanks for that Pikey....just one last question ( sorry to jump onto your progress thread tall )....when doing pre exhaust,what sort of rep range is it best to use for maximum growth....i imagine the time gap between the 2 sets has to be minimal...so would 8 isolation reps and 8 compound reps be sufficient or too much....i mean would that be classed as a 16 rep set or 2 sets of 8 ?...or does that sound too much and the weight should be upped with lower rep sets ?...hope you get what im saying,cheers.

Tall

So its fair to say I'm not very good at this deloading...

So dropped Deads/Squats/Bench today, and did some assistance work.

Everything was fairly light - nothing was to failure.

Hammer Grip Chins
5 x 3 @ BW + 15kgs -- I've no idea how on earth you hold a DB between your feet....?
10 @ BW (W/Kip)

Pendlay Rows
10 @ 40kgs (W/U)
10 @ 60kgs
7 @ 100kgs -- Tempted to buy something to make the olly bar thicker to stop my broken hands spazzing up...

SLDL
10 @ 60kgs (W/U)
2 x 10 @ 100kgs

CGBP
10 @ Bar
2 x 10 @ 60kg

Seated DB Shoulder Press
10 @ 22.5kgs (Per DB)
10 @ 25kgs (Per DB)

Free Handle Preacher Curl
2 x 10 @ 45kgs

GHR
2 x 10 @ BW + 40kgs

Core Work + Stretching.

Pikey

Sorry tall jumping in to answer leg lock,,, good workout by the way!
On reps I don’t really follow at set doctrine which says I must get 4 sets of however many reps, for upper body I’m normally north of 12 reps especially on the first set for legs I’m mostly over 20 reps
So for me upper body I’ll work 12-20 reps when fresh but may reduce as low as 6 once tierd, I always use good form trying not to cheat. On legs same but 20 plus when fresh.

Tall

One for Cal - on those Wabba routines how hard do they advocate you working per gym session...?