OK guys this is Feast Workout number 1!
(remember im aiming for 3rm max not 1rm max)
Bench:
45x5x2
89x5
133x5
144x11
DB pullover= 10kg DB x13 reps
EDT block (db incline press s/s with db rows)
Press= 10kg (x2)---6,6,6,6,6
1 arm row= 20kg---6,6,6,6,6
Squat:
45x5x2
89x5
133x5
188x11
SLDL= 177x11
EDT block ( RDL s/s with DB lunges)
RDL= 166lbs--- 6,6,6,6,6
Lunge= 20kg--- 6,6,5,6,6
scumps BP run (finally!)
-
dropthebeats
- Posts: 219
- Joined: Tue Jun 29, 2010 8:12 pm
- Location: Western New York
Workout 3 feast phase
18/8/10
Bench:
45x5x2
89x5
133x5
166x5
Pullover= 20kg x8
EDT block
Press= 20kg (x2) 6,6,6,6,6
Rows= 32.5kg (bb 1 hand) 6,6,6,6,6
Squat:
45x5x2
133x5
177x5
221x5 (found this really easy! low bar squat)
SLDL= 210x5 (mad pump from this one!!)
EDT block
RDL=188Lbs 6,6,6,6,6
lunge= 35kg 6,6,6,6,6
18/8/10
Bench:
45x5x2
89x5
133x5
166x5
Pullover= 20kg x8
EDT block
Press= 20kg (x2) 6,6,6,6,6
Rows= 32.5kg (bb 1 hand) 6,6,6,6,6
Squat:
45x5x2
133x5
177x5
221x5 (found this really easy! low bar squat)
SLDL= 210x5 (mad pump from this one!!)
EDT block
RDL=188Lbs 6,6,6,6,6
lunge= 35kg 6,6,6,6,6
Workout 4 feast phase
22/8/10
Bench:
45x5x2
89x5
133x5
150x11
pullover= 17.5kg x11
EDT block
DB press= 20kg (x2) 6,7,7,8,8
rows= 30kg (bb 1hand) 6,6,6,6,6
Squat:
45x5x2
133x5
155x5
199x11 (very easy)
SLDL= 199lbs x11 (concerned about back position during exercise)
EDT block
RDL=177lbs 6,6,6,6,6 (this was the first day i perfected [kinda] technique on RDL- felt awesome!)
Lunge= 30kg 6,6,6,6,6
22/8/10
Bench:
45x5x2
89x5
133x5
150x11
pullover= 17.5kg x11
EDT block
DB press= 20kg (x2) 6,7,7,8,8
rows= 30kg (bb 1hand) 6,6,6,6,6
Squat:
45x5x2
133x5
155x5
199x11 (very easy)
SLDL= 199lbs x11 (concerned about back position during exercise)
EDT block
RDL=177lbs 6,6,6,6,6 (this was the first day i perfected [kinda] technique on RDL- felt awesome!)
Lunge= 30kg 6,6,6,6,6
Workout 5 Fest phase (3rm max day!)
26/8/10
Bench:
45x5x2
89x5
133x5
166x5
188x1 (with spot)
183x1 (immediately after 188)
183x2 (3min rest since last reps)
Note: spot was not touching the bar during the reps, only to help lift weight, and when i couldnt make it budge, to return it.
pullover= 20kg x6
EDT block
DB press=20kg(x2) 9,9,9,9,7
rows= 32.5kg (bb 1hand) 6,6,6,6,6
Squat:
45x5x2
133x5
166x5
199x5
265x4
SLDL= 221lbs x6
(HELL YEAH! 265 on squat... i know the warmup for squat isnt consistent, but i had no idea i would be moving so much)
skipped leg EDT block as i was exhausted after bench + squat, more so from the bench....
question rob, do you think its safe to sat 183lb bench is my 3rm max there, considering the reps done prior to pushing out 2?
26/8/10
Bench:
45x5x2
89x5
133x5
166x5
188x1 (with spot)
183x1 (immediately after 188)
183x2 (3min rest since last reps)
Note: spot was not touching the bar during the reps, only to help lift weight, and when i couldnt make it budge, to return it.
pullover= 20kg x6
EDT block
DB press=20kg(x2) 9,9,9,9,7
rows= 32.5kg (bb 1hand) 6,6,6,6,6
Squat:
45x5x2
133x5
166x5
199x5
265x4
SLDL= 221lbs x6
(HELL YEAH! 265 on squat... i know the warmup for squat isnt consistent, but i had no idea i would be moving so much)
skipped leg EDT block as i was exhausted after bench + squat, more so from the bench....
question rob, do you think its safe to sat 183lb bench is my 3rm max there, considering the reps done prior to pushing out 2?
regarding GLP 1, i will be doing a solid workout and i will be including rack pulls.
im going to try throw in rack pulls almost every week (or 2) depending on how my body feels.
what im currently doing is, i work 12 hour shifts in blocks (monday tuesday wednesday) and i have started not working out on days i work (seeing a LOT better gains) so my workout before i start work (either sunday or monday) i will do the rack pulls, allowing for a full 3-4 days rest prior to resuming another workout.
thoughts?
heres a sample of my workouts:
upper=
bench (as per loading pattern)
DB pullover x 8 (stretches)
EDT sets
incline DB presses s/s with
dumbell rows
EDT set 2:
DB Hammer curls s/s with
skull crushers
decline barbell static holds 5-10 seconds x 2
lower:
squat (as per loading pattern)
SLDL x 8 (stretches)
EDT sets
romanian deadlifts s/s with
DB lunges
ab workout followed by abdominal static hold 10s x2
im going to try throw in rack pulls almost every week (or 2) depending on how my body feels.
what im currently doing is, i work 12 hour shifts in blocks (monday tuesday wednesday) and i have started not working out on days i work (seeing a LOT better gains) so my workout before i start work (either sunday or monday) i will do the rack pulls, allowing for a full 3-4 days rest prior to resuming another workout.
thoughts?
heres a sample of my workouts:
upper=
bench (as per loading pattern)
DB pullover x 8 (stretches)
EDT sets
incline DB presses s/s with
dumbell rows
EDT set 2:
DB Hammer curls s/s with
skull crushers
decline barbell static holds 5-10 seconds x 2
lower:
squat (as per loading pattern)
SLDL x 8 (stretches)
EDT sets
romanian deadlifts s/s with
DB lunges
ab workout followed by abdominal static hold 10s x2
One comment on Rack Pulls..
They are VERY taxing given the amount of weight you can hoist. DEFINATELY not something you want to attempt every week. Maybe every other or even every 3rd week.
Please be mindful of that. You will be surprised just how much faster you can progress on a schedule like that.
They are VERY taxing given the amount of weight you can hoist. DEFINATELY not something you want to attempt every week. Maybe every other or even every 3rd week.
Please be mindful of that. You will be surprised just how much faster you can progress on a schedule like that.
alright man noted, only thing is my rack pulls will be limited to a certain weights (workout at home ill run out! lol)
i think i can do max 300lbs... (for now)
done my first static holds today, quiet enjoyed them! only thing is without a spot i have trouble getting the weight up, so i done the hold a little longer, is that cool?
i think i can do max 300lbs... (for now)
done my first static holds today, quiet enjoyed them! only thing is without a spot i have trouble getting the weight up, so i done the hold a little longer, is that cool?
hey rob just a question mate (or a couple)...
am i supposed to keep DB pullover and SLDL in the GLP1? or take them out?
A. You can keep them in, but only AFTER you've completed your GLP sets.
also wondering if there is any point in the GLP you could throw in pull ups/chin ups?
A. Not really, GLP is predicated on barbell lifts. You CAN incorporate them as part of EDT blocks though.
and a final one, for GLP im supposed to do it like this hey:
upper day
rest
lower day
rest
Yeah? not upper, lower then rest?
A. You've got it right. Insert extra rest days as needed.
am i supposed to keep DB pullover and SLDL in the GLP1? or take them out?
A. You can keep them in, but only AFTER you've completed your GLP sets.
also wondering if there is any point in the GLP you could throw in pull ups/chin ups?
A. Not really, GLP is predicated on barbell lifts. You CAN incorporate them as part of EDT blocks though.
and a final one, for GLP im supposed to do it like this hey:
upper day
rest
lower day
rest
Yeah? not upper, lower then rest?
A. You've got it right. Insert extra rest days as needed.
lol did not realize its been so long since i updated... anyway here is my first upper body GLP workout:
Bench:
45x5x2
89x12
100x10
110x10
122x10
133x10
144x10
Pullover= 20kg x 8
EDT BLOCK:
DB press = 20kg x 8,10,10,10
BB row 1hand= 32.5kg x 6,6,6,6
EDT BLOCK:
Skull crushers BB= 51lbs x 6,10,10,10
DB hammer curls= 10kg x 6,6,8,8
decline bench static holds:
181lbs x 10s
188lbs x 15s
Bench:
45x5x2
89x12
100x10
110x10
122x10
133x10
144x10
Pullover= 20kg x 8
EDT BLOCK:
DB press = 20kg x 8,10,10,10
BB row 1hand= 32.5kg x 6,6,6,6
EDT BLOCK:
Skull crushers BB= 51lbs x 6,10,10,10
DB hammer curls= 10kg x 6,6,8,8
decline bench static holds:
181lbs x 10s
188lbs x 15s
GLP workout 2 upper body:
Bench:
45x5x2
89x12
110x10
116.5x8
133x8
144x8
155x8
DB Pullover= 20kg x 8
EDT Block:
DB press= 20kg x 10,10,10,10
1 arm BB row= 35kg x 6,6,6,6
EDT Block:
Skull Crushers= 61lbs x 6,6,6,6
DB hammer curls= 15kg x 6,6,5,5
BB decline bench static holds:
199lbs x 12s
221lbs x 15s
notes: felt insane after this workout, static holds were awesome! accidentally increased the DB curls by 5kg/db because i put the wrong sized plates on :S
Bench:
45x5x2
89x12
110x10
116.5x8
133x8
144x8
155x8
DB Pullover= 20kg x 8
EDT Block:
DB press= 20kg x 10,10,10,10
1 arm BB row= 35kg x 6,6,6,6
EDT Block:
Skull Crushers= 61lbs x 6,6,6,6
DB hammer curls= 15kg x 6,6,5,5
BB decline bench static holds:
199lbs x 12s
221lbs x 15s
notes: felt insane after this workout, static holds were awesome! accidentally increased the DB curls by 5kg/db because i put the wrong sized plates on :S