conventional deads are great too though, and essentially work the same musculature…I just don’t have the kahunas to squat and deadlift on the same day…
I have put one of my good friends on this work out, while another friend of ours is doing his own work out. I am always more ‘tired’ after my work outs (deadlifting and squatting on same day) and my friend (not doing the program) considered it as him just being more conditioned… i challenged him yesterday to do the same work out as us (about 3 years ago he was almost able to get into pro hockey but was told he was too short, WAS in really good shape.) He couldn’t finish the work out lol :lol:
This will be hell for my body though… I can’t do this for too much longer. Lowering my calories, doing interval THREE times a week now instead of two… while upping my weights on these deaded workouts…yeah…
oh, so is it cool if i still continue to do the conventional deadlifts since that is what i have been doing???
cause right now it goes like
lower:
Squats,
Romanian DL
Lunges
Lower2:
Romanian DL
Front squats
Good mornings…
if it is no biggie then i dont mind doing regular DL instead of RDL like i have been doing…unless you had RDL in the program like this for a reason…
im outi
Roberth
ps…i am still progressing in increasing the weight every 4 week cycle, but i think this is because i started lighter than usual to make sure i can handle the weight even though i was stronger, and slowly increased the weight from that point…
anyway, now for dips i have me using 25lbs for the next coming heavy week, which starts this saturday, should be easy, we will see…
most of my lifts have increased by 10-15lbs…
speaking of tuna…
anyone have some good recipes using canned tuna? i usually eat it straight from the can with some hot sauce, with bread sometimes.
I would like you using both exercises…The RDL is less intense and focuses more on just the posterior chain (not really much knee or back extension)
both exercises as in DL and RDL?
im outi
Roberth
I’m looking for the same thing too. Tuna goes well with those tv dinners from Lean something. It’s a dollar a meal and those things can make the tuna taste much better. My favorite is mixing the tuna with the chicken alfredo - total stats for that one meal is
7 grams of fat
49 grams of carbs
46 grams of protein
That’s not too bad I think.
lean cuisine? that stuff is like 10/10 dollars hehe at my grocery store… loaded with sodium though. ill try it out anways, sounds good!
:wgrin: ill do RDL on back squat days and DL on front squat days…
im outi
Roberth
I’ve been working out on and off for years but my mistake was never using more weight when I got used to the current weights I used.
I read somewhere that a good way to make gains is to do workouts that involve 1 set of 8 reps with the most weight you can get to 8 reps with. They mean so heavy it would be impossible to make that 9th rep. I’m gonna be trying this workout every otherday for 45mins with 2 min rest between exersies, anyone doing or heard of something like this?
Ten for $10?? Damn. Nice.
Training the failure all the time is not a good idea. Leave yourself some room to improve. (I work my way up to setting new personal records once a month on my current program)
Oh and BTW everybody…
I was talking to someone at the gym about my new program. He looked almost shocked when I told him I wrote it myself…:lol: They underestimate my training prowess…It’s going to be funny come next year when I am completely different…
I have difficulty identifying my weight for 5x5s or 3x6s or anything like that.
What’s better, doing a suboptimal 3x6 or just going to failure?
I have a question about taking breaks during training. I know when I used to run track and cross country in high school, pretty much everyone I’ve ever talked to about training said I should take at least 2 weeks off after the season was over, 1 month was optimal.
I’m asking this because I feel I’m starting to get serious fatigue from the the last 5 months of going to the gym. My workouts are getting harder, and I’m not increasing in strength like I used to be when I first started (I could show the workout, but its just Magnus’ first Upper/Lower set from awhile back plus undulating for periodization). I know my diet probably has a lot to do with it (I’m not eating enough), but I wanted to know if a break is ever advised during weight lifting.
I know in running, the break was advised to “refresh” your legs from the hard training you put in the past season (6 weeks of getting in your base plus 3 months of solid training) and to prevent injury. Does this hold true for weight lifting? I see see a lot of similarities between the two when it comes to training, but this is something that I’ve never seen addressed.
Yeah, I have a similar question for someone who wants to take it up… (ahem… magnus) When I started working out iniitally I had so much energy, i had an upshift in mood and i was happy. THen it started to stabilise… then I took my first week off… came back and I had that uprush again… feeling really happy so much energy. Now… (This is a month after… should have technically about three weeks more before another week off) I feel REALLY tired from the work outs, lazy… not as happy, feel tired… somewhat depressed at times… what’s up?
Ditto man, I thought it was just me in general getting lazy about putting in effort.
Lethargy and lack of enthusiasm is one of the first signs of CNS fatigue. I know you guys are all anxious to throw more weight on the bar but you can’t train balls out all the time.
Are you guys unloading like I outlined??
Shu, since you are moving a lot more weight now, you have effectively doubled the workload…you might could stand to cut an exercise or two out of the program I originally outlined. A bunch of pages back I actually amended it slightly, cutting it back to 4 exercises a day…You might want to try that. 6 compound movements per workout is a lot to ask when you start getting up there in weight. I am still learning too guys lol, but I am much better at program writing now than I ever was.
Also if you guys are unloading properly, and aren’t training to or close to failure every workout…then when it comes time to unload again, just take a week off from all weights…
Also shu…you are doing a shit ton of cardio as well. HIIT cardio is somewhat anaerobic in nature…you might need more rest man.
I thought it might’ve been due to overtraining… however, that was my goal before montreal 
I read in an article by CT to overtrain before leaving for vacation (time to recover, and build muscle)
Unloading?? Dude… I just switch up between 5x5, 3x8, and 4x12… I never unload. What should I do to tweak it? I have been pushing myself more then usual. before I’d stop before my form would slow down, now I get more close to failure… but stop right before. Also, I do drop sets for curls… and people on the other side of the gym can hear me screaming pushing every last rep out as much as i can… that shit i go to failure… want big bicepts lol. However, at the end of October I did take a week off as outlined. And was planning on taking a week off every 2 months.
Get rid of an exercise eh?I’ll consider it once I come back and see how I feel. (i’ll be cutting cardio down, and eating more.) Instead of three times a week of interval, I think i’ll stick with two… emphasis more on more calories. Also, I think i will be adding a simple sugar+whey drink in b/w my work outs to give me energy. Before it was just pre and post.
I finally benched my weight and squatted my weight today… (just for a warm up… 110% before doing the weight for actual sets.) 165 lbs… yeah yeah, working on it.
Now that I know why I feel like shit… when I come back, i’ll be gaining muscle and be feeling on top of the world… Remember ladies and gentlemen, lift big, eat big and rest big!
did I put curls in ur program?
Are you adding exercises to the original program? Cuz if so you must be in there forever!! You MUST unload…the program is pretty high in volume as it is…you need a light week with low volume…
If I didn’t include an unloading phase in ur program, I am sorry, I must’ve been smoking crack…