Finished with Workout #3.
Decline Bench-335lbs Static Hold for 8 seconds, then 355lbs for 8 seconds.
EDT Block
Incline Dumbell Bench-85lbs 6 X 8
One-arm Rows 100lbs-4 X 8, 2 X 7
Seated Barbell Press-235lbs Static Hold for 10 seconds, then 275lbs for 5 seconds.
EDT Block
Incline Hammer Curls-45lbs 6 X 8
Dips-Body Weight +70lbs 6 X 8
Today's workout was significantly harder, but I had a really nice increase in my Static Hold weights. I also was able to use the same weights as I did for Workout #1, but with an increase of 2 reps on each set and 1 less minute between supersets. This should be a good test for the True Turk.
I have to admit that I thought the Seated Barbell Press would be pretty worthless as a Static Hold exercise, but I'm really feeling it. In fact, I think it works better for me than the Decline Bench, so I've got to hand it to you Rob.
Tomorrow should be a good day. For Father's Day, I'm picking myself up a Hoist V6 and 4-way bench from a guy off of Craigslist. Retail on everything is over $3000, but I'm paying $500. Can't beat that.
The Doc's 3.0 + TrueTurk
"I have to admit that I thought the Seated Barbell Press would be pretty worthless as a Static Hold exercise, but I'm really feeling it. In fact, I think it works better for me than the Decline Bench, so I've got to hand it to you Rob..."
A. Just happy you found the value in it, drtda. It is after all, the reason I wrote The Blueprint...
Tomorrow should be a good day. For Father's Day, I'm picking myself up a Hoist V6 and 4-way bench from a guy off of Craigslist. Retail on everything is over $3000, but I'm paying $500. Can't beat that.
A. FANTASTIC MAN!!
Folks, it's savvy shopping like this that makes The 5Faces of Fear(tm), proud men. See, all 5 of us have alligator arms and can't stay paying full price for anything.
Christmas?
You'll find us at the Dollar Tree, buying expired air fresheners for family member's cars .....:):):):)
A. Just happy you found the value in it, drtda. It is after all, the reason I wrote The Blueprint...
Tomorrow should be a good day. For Father's Day, I'm picking myself up a Hoist V6 and 4-way bench from a guy off of Craigslist. Retail on everything is over $3000, but I'm paying $500. Can't beat that.
A. FANTASTIC MAN!!
Folks, it's savvy shopping like this that makes The 5Faces of Fear(tm), proud men. See, all 5 of us have alligator arms and can't stay paying full price for anything.
Christmas?
You'll find us at the Dollar Tree, buying expired air fresheners for family member's cars .....
:):):):)Workout #4
Rack Pulls-Several warm-up sets, then Static Holds of 5 seconds each at 465lbs and 485lbs.
EDT Block
Leg Blaster Squats-315lbs 6 X 8
Leg Curls-80lbs 4 X 8, 2 X 6
Standing Calf Raises-325lbs 2 X 16, 415lbs Static Hold of 15 seconds for 2 sets.
Straight-leg Dumbell Deadlifts 75 X 10, 90 X 8, 100 X 8
Leg day today was significantly tougher than the first leg workout with the increased reps and decreased rest period.
Side note-I still didn't have any DOMS yesterday or today from Workout #3. The only soreness I may have had was from moving the Hoist V6 that I picked up from the guy's basement. I just ordered some extra plates today so that I can take each side to 200lbs on the weight stacks.
Rack Pulls-Several warm-up sets, then Static Holds of 5 seconds each at 465lbs and 485lbs.
EDT Block
Leg Blaster Squats-315lbs 6 X 8
Leg Curls-80lbs 4 X 8, 2 X 6
Standing Calf Raises-325lbs 2 X 16, 415lbs Static Hold of 15 seconds for 2 sets.
Straight-leg Dumbell Deadlifts 75 X 10, 90 X 8, 100 X 8
Leg day today was significantly tougher than the first leg workout with the increased reps and decreased rest period.
Side note-I still didn't have any DOMS yesterday or today from Workout #3. The only soreness I may have had was from moving the Hoist V6 that I picked up from the guy's basement. I just ordered some extra plates today so that I can take each side to 200lbs on the weight stacks.
"I just ordered some extra plates today so that I can take each side to 200lbs on the weight stacks..."drtda wrote:Workout #4
Rack Pulls-Several warm-up sets, then Static Holds of 5 seconds each at 465lbs and 485lbs.
EDT Block
Leg Blaster Squats-315lbs 6 X 8
Leg Curls-80lbs 4 X 8, 2 X 6
Standing Calf Raises-325lbs 2 X 16, 415lbs Static Hold of 15 seconds for 2 sets.
Straight-leg Dumbell Deadlifts 75 X 10, 90 X 8, 100 X 8
Leg day today was significantly tougher than the first leg workout with the increased reps and decreased rest period.
Side note-I still didn't have any DOMS yesterday or today from Workout #3. The only soreness I may have had was from moving the Hoist V6 that I picked up from the guy's basement. I just ordered some extra plates today so that I can take each side to 200lbs on the weight stacks.
DING DING DING...
This is when you know, something's working...
Workout #5
First thing I did today after work was to pick up some new straps. My old ones were starting to slip the last couple of times doing Rack Pulls and they had some small tears in them, so I picked up a new pair.
Toughest part of today's workout was determining a weight for the EDT Blocks with the increased reps and rest period down to only 1 minute. I may have went slightly lighter than I needed to, but I'll get to that in a minute.
Decline Bench-Warmups, then Static Holds of 345lbs for 8 seconds and 365lbs for 6 seconds.
EDT Block #1
Incline Dumbell Bench-65lbs 6 X 10
One-arm Row-70lbs 6 X 10
Seated Barbell Press-Warmups, then Static Holds of 245lbs for 8 seconds and 285lbs for 4 seconds.
EDT Block #2
Incline Dumbell Hammer Curls-35lbs 6 X 10
Dips-BW 6 X 10
I probably was a little light on all of the EDT movements except for the Hammer Curls.
Looking at my schedule the next few weeks, I may incorporate a second round of higher rep/low rest workouts right after Workout #6. My plan is to go slightly higher in weight on each exercise for 12 reps, instead of 10. I am going to deload on the Static Holds for those 2 workouts so that my CNS isn't too taxed. I'll call those 5A and 6A and then go right back to the regular schedule of Workout #7.
Tomorrow starts my first lowering of my calorie level-will be going to 3000 on lifting days, and 2550 on off days.
So far, the TrueTurk along with everything else is working wonders. The only soreness I've had is in my hips from the Squats 2 days ago, but I figure that mainly has to do with lifting 315 for 8 reps and 6 sets in about 20 minutes. That's a lot of tonnage in a short time.
First thing I did today after work was to pick up some new straps. My old ones were starting to slip the last couple of times doing Rack Pulls and they had some small tears in them, so I picked up a new pair.
Toughest part of today's workout was determining a weight for the EDT Blocks with the increased reps and rest period down to only 1 minute. I may have went slightly lighter than I needed to, but I'll get to that in a minute.
Decline Bench-Warmups, then Static Holds of 345lbs for 8 seconds and 365lbs for 6 seconds.
EDT Block #1
Incline Dumbell Bench-65lbs 6 X 10
One-arm Row-70lbs 6 X 10
Seated Barbell Press-Warmups, then Static Holds of 245lbs for 8 seconds and 285lbs for 4 seconds.
EDT Block #2
Incline Dumbell Hammer Curls-35lbs 6 X 10
Dips-BW 6 X 10
I probably was a little light on all of the EDT movements except for the Hammer Curls.
Looking at my schedule the next few weeks, I may incorporate a second round of higher rep/low rest workouts right after Workout #6. My plan is to go slightly higher in weight on each exercise for 12 reps, instead of 10. I am going to deload on the Static Holds for those 2 workouts so that my CNS isn't too taxed. I'll call those 5A and 6A and then go right back to the regular schedule of Workout #7.
Tomorrow starts my first lowering of my calorie level-will be going to 3000 on lifting days, and 2550 on off days.
So far, the TrueTurk along with everything else is working wonders. The only soreness I've had is in my hips from the Squats 2 days ago, but I figure that mainly has to do with lifting 315 for 8 reps and 6 sets in about 20 minutes. That's a lot of tonnage in a short time.
"My plan is to go slightly higher in weight on each exercise for 12 reps, instead of 10. I am going to deload on the Static Holds for those 2 workouts so that my CNS isn't too taxed..."drtda wrote:Workout #5
First thing I did today after work was to pick up some new straps. My old ones were starting to slip the last couple of times doing Rack Pulls and they had some small tears in them, so I picked up a new pair.
Toughest part of today's workout was determining a weight for the EDT Blocks with the increased reps and rest period down to only 1 minute. I may have went slightly lighter than I needed to, but I'll get to that in a minute.
Decline Bench-Warmups, then Static Holds of 345lbs for 8 seconds and 365lbs for 6 seconds.
EDT Block #1
Incline Dumbell Bench-65lbs 6 X 10
One-arm Row-70lbs 6 X 10
Seated Barbell Press-Warmups, then Static Holds of 245lbs for 8 seconds and 285lbs for 4 seconds.
EDT Block #2
Incline Dumbell Hammer Curls-35lbs 6 X 10
Dips-BW 6 X 10
I probably was a little light on all of the EDT movements except for the Hammer Curls.
Looking at my schedule the next few weeks, I may incorporate a second round of higher rep/low rest workouts right after Workout #6. My plan is to go slightly higher in weight on each exercise for 12 reps, instead of 10. I am going to deload on the Static Holds for those 2 workouts so that my CNS isn't too taxed. I'll call those 5A and 6A and then go right back to the regular schedule of Workout #7.
Tomorrow starts my first lowering of my calorie level-will be going to 3000 on lifting days, and 2550 on off days.
So far, the TrueTurk along with everything else is working wonders. The only soreness I've had is in my hips from the Squats 2 days ago, but I figure that mainly has to do with lifting 315 for 8 reps and 6 sets in about 20 minutes. That's a lot of tonnage in a short time.
Great plan on switching up the rep range, I'd like you to re-consider your SCT approach though...
Instead, consider spacing the SCT work out further - perhaps every OTHER workout.
REASON: SCT de-loads don't "work" as well as they do in loading patterns, etc..
Wish I had the studies/science to back that up, just sharing my/our experience in these matters...
Hope that helps!!
Ok, question then.
In 3.0, you have the Static Holds listed in each workout. Are you saying to only do them every other workout now?
Also, if I don't do Static Holds, do you recommend replacing them with just regular straight sets of the same type of exercise.
As an example, when I ran the 10% Solution, I was using Rack Pulls for Static Holds. Every third workout I would still do Rack Pulls, but with a lighter weight and not doing Static Holds-just regular sets that weren't too taxing.
In 3.0, you have the Static Holds listed in each workout. Are you saying to only do them every other workout now?
Also, if I don't do Static Holds, do you recommend replacing them with just regular straight sets of the same type of exercise.
As an example, when I ran the 10% Solution, I was using Rack Pulls for Static Holds. Every third workout I would still do Rack Pulls, but with a lighter weight and not doing Static Holds-just regular sets that weren't too taxing.
A. No, you're spot on with adding static holds, every third workout or ideally, every OTHER, or even THIRD week!!!drtda wrote:Ok, question then.
In 3.0, you have the Static Holds listed in each workout. Are you saying to only do them every other workout now?
Also, if I don't do Static Holds, do you recommend replacing them with just regular straight sets of the same type of exercise.
As an example, when I ran the 10% Solution, I was using Rack Pulls for Static Holds. Every third workout I would still do Rack Pulls, but with a lighter weight and not doing Static Holds-just regular sets that weren't too taxing.
SOLID plan, man...
Workout #6 finished-very tough with the one minute interval between supersets. It's definitely harder with legs than upper body.
Rack Pulls-Warm-ups, then Static Holds of 470lbs and 490lbs for 5 seconds each. The new wrist straps helped a lot, no slipping.
EDT Block
Leg Blaster Squats-225lbs 6 X 10
Leg Curls-70lbs 4 X 10, 2 X 8
Standing Calf Raises- 335lbs 2 X 15, 425lbs Static Hold-15 seconds X 2
Straight leg Dumbell Deadlifts-75lbs X 10, 90lbs X 9, 100lbs X 9
Finished off with abs.
My plan is to go with the higher reps for the next 2 workouts, but cut the EDT Block sets down to 4 instead of 6. I'm also not going to do any Static Holds on those 2 workouts, so my CNS has a break with this deload.
Also just scored another piece of equipment for home. I got a Hoist PTS with lat pulldown/low row combo. Got it for for less than 1/3 of retail cost from a physical therapist who is moving her office. I'll be eager to try out some of the free weight motion in a smith machine on some exercises-looks pretty cool.
Rack Pulls-Warm-ups, then Static Holds of 470lbs and 490lbs for 5 seconds each. The new wrist straps helped a lot, no slipping.
EDT Block
Leg Blaster Squats-225lbs 6 X 10
Leg Curls-70lbs 4 X 10, 2 X 8
Standing Calf Raises- 335lbs 2 X 15, 425lbs Static Hold-15 seconds X 2
Straight leg Dumbell Deadlifts-75lbs X 10, 90lbs X 9, 100lbs X 9
Finished off with abs.
My plan is to go with the higher reps for the next 2 workouts, but cut the EDT Block sets down to 4 instead of 6. I'm also not going to do any Static Holds on those 2 workouts, so my CNS has a break with this deload.
Also just scored another piece of equipment for home. I got a Hoist PTS with lat pulldown/low row combo. Got it for for less than 1/3 of retail cost from a physical therapist who is moving her office. I'll be eager to try out some of the free weight motion in a smith machine on some exercises-looks pretty cool.
As planned, today was what I'll call Workout #5A-no Static Holds and continuing with high reps for EDT blocks, but only doing 4 sets instead of 6 sets in the blocks.
Decline Bench-135lbs X 10, 155lbs X 8, 175lbs X6
EDT Block #1
Incline Dumbell Bench-70lbs 4 X 12
One-arm Row-75lbs 4 X 12
Seated Barbell Press-95lbs X 8, 115lbs X 6, 135lbs X 4
EDT Block #2
Incline Dumbell Hammer Curls-35lbs 4 X 12
Dips-BW 4 X 12
I think this was a pretty good Deload workout, which I will also do on my next leg day, then back to the regular scheduled program.
The True-Turk continues to be great. The only worn down feeling I have had is more CNS, which the Deloads should take care of. Actual DOMS have been slim to none.
Decline Bench-135lbs X 10, 155lbs X 8, 175lbs X6
EDT Block #1
Incline Dumbell Bench-70lbs 4 X 12
One-arm Row-75lbs 4 X 12
Seated Barbell Press-95lbs X 8, 115lbs X 6, 135lbs X 4
EDT Block #2
Incline Dumbell Hammer Curls-35lbs 4 X 12
Dips-BW 4 X 12
I think this was a pretty good Deload workout, which I will also do on my next leg day, then back to the regular scheduled program.
The True-Turk continues to be great. The only worn down feeling I have had is more CNS, which the Deloads should take care of. Actual DOMS have been slim to none.
Workout 6A today-again no Static Holds and backing off of the number of EDT Blocks for Deload.
Rack Pulls-135lbs X 8, 225lbs X 5, 315lbs X 4, 365lbs X2
EDT Block
Leg Blaster Squats-235lbs 4 X 12
Leg Curls-70lbs 2 X 12, 2 X 10
Standing Calf Raises-325lbs 3 X 16
Straight-leg Dumbell Deadlifts-75 X 10, 85 X 8
Overall not too taxing of a workout, which is what I wanted-to be able to hit the heavier weights in Workout #7 in a couple of days.
Rack Pulls-135lbs X 8, 225lbs X 5, 315lbs X 4, 365lbs X2
EDT Block
Leg Blaster Squats-235lbs 4 X 12
Leg Curls-70lbs 2 X 12, 2 X 10
Standing Calf Raises-325lbs 3 X 16
Straight-leg Dumbell Deadlifts-75 X 10, 85 X 8
Overall not too taxing of a workout, which is what I wanted-to be able to hit the heavier weights in Workout #7 in a couple of days.