Alright, well here’s the results from today’s workout:
Deadlift 170 X 20
Military Press 145 X 7
Barbell Curl 70 X 20
As you can see, I cut way back on the Deadlifts and am going with the new progression standard set up in Beyond Brawn. My Barbell Curl turned out to be too light, so I’m going to jump up five pounds at a time until I start failing at my desired rep range. I really enjoyed the pump I got off of a set of twenty though.
I’m planning on doing the above abreviated workout 2 or 3 days a week. I’ll put five pounds a week on my deadlift until I hit 320 X 20.
I broke a P.R. on Military Press yesterday… 145 X 8. I know it’s not all that great for the big guys, but it’s taken me two weeks to get that last rep (I started at 145 X 7).
I’m very pleased to report that I’m still on the 20-rep deadlift program. I am experiencing steady progress on this program and it’s starting to feel easier. I’ve abreviated the workout to the following:
Deadlift (for 20 reps, static hold on 20th rep to grip failure)
Military Press (to failure, up the weight @ 10 reps)
Barbell curl (failure, up the weight @ 15 reps)
I’m doing the Deadlifts twice per week until I get to 230 X 20. Then inserting an extra rest day or to ensure continued progress. I do the upper body stuff 1 x per week. I had to cut back because I stopped progressing on a 2-3 x per week schedule.
Originally posted by Samurai Jack I broke a P.R. on Military Press yesterday… 145 X 8. I know it’s not all that great for the big guys, but it’s taken me two weeks to get that last rep (I started at 145 X 7).
Nice. I can only military press 135 for a rep or two (standing), but I never train it because my shoulders don’t need to get any bigger. I weigh 160ish for reference.
Okay. No amazing new poundages yet, but I’ve increased the number of sets on the M. Press and Biceps Curl to three, and reduced the amount of rest between reps on the deadlift to about one second or so. That gives me just enough time to “reset” and is primarily just to avoid any injuries.
Since my primary intrest in undertaking the 20 rep deadlift program lies in hypertrophy, I figure the added sets and decreased rest will further stimulate sarcoplasmic and mytocondrial growth while the heavy working set will keep my strength gains coming with some myofibrilar stimulus.
Today’s workout went like this:
2/13/05 (Sun)
Deadlift 195 X 20 (up 10 lbs. reducing pauses to reset)
Military Press 140 X 8, 130 X 6, 120X 7
Barbell Curl 90X 10, 80X 10, 70 X 10
Boy am I sore! I don’t know what could account for the difference in soreness level when all I did was add 5 lbs. to my deadlift, but I can hardly walk and I’ve had three days to recover! I also tweaked my upper back yesterday just by sitting in a movie theatre seat funny. It’s probably because of the deadlifts. I’ve had this urge to sleep constantly and have been eating like a horse, so maybe the workout is doing it’s job.
I’ve begun to jog in place (poor man’s treadmill )for fifteen minutes a day because I really don’t want my waist to get any thicker. I’ve gained two inches on my stomach, and that’s quite enough for me, thank you. I’ve been too sore to attend Aikido class for over a week.
This week’s workout:
2/20/05 (Sun)
Deadlift 200 X 20
Military Press 142 X 8, 130 X 8, 120 X 7
Barbell Curl 91 X 10, 80X 10, 70 X 10
)for fifteen minutes a day because I really don’t want my waist to get any thicker. I’ve gained two inches on my stomach, and that’s quite enough for me, thank you. I’ve been too sore to attend Aikido class for over a week.