Big Bear: Cant hold me down forever - Page 82

bigbear6708 · #**811** 02-28-2012, 12:57 PM

light jog to reduce some leg DOMS for my practice Army PT test coming up

2 miles. 18 minutes

bigbear6708 · #**812** 02-29-2012, 01:04 PM

3/5/1

cycle 5, week 1 (3)

Bench: (numbers suck today..took a 10 lb jump this week instead of 5)
220x3
235x3
250x4
270x1, 2 sets

Inc Bench:
195x10, 3 sets

DB Row:
115x10, 3 sets

-cut down assistance work to 3 sets today so I can "rest" for my PT assessment tomorrow

-also, regarding assistance work..I think I am getting to strong for 5 good sets..I get tired..I hope from moving too much weight...any validity to this?? commander..can you chime in, set my mind at ease for "cheating"...LOL

Commander · #**813** 02-29-2012, 01:46 PM

Here's how I look at assistance work, even if I keep the weight the same, I am progressing. Why?

Because as long as my main lifts are going up, then I am getting in more volume and thus creating a situation where my body needs to adapt.

Let's use a simple example.

Main Work:
Started with Bench Press, 3 sets of 5 with 200 (3000 pounds moved), over 6 weeks moved up to 3 sets of 5 with 230 (3450 pounds moved)

So even if Assistance remains the same, volume still increased by 450 pounds.

Atttempting to increase assistance can really increase volume of course:

Assistance:
DB Bench Press 70x10, 5 sets (3500 pounds moved) up to 85x10, 4 sets, (4250 pounds moved)

An increase in 750 pounds volume.

Here is the danger of trying to increase weight too much on assistance and then ending up cutting sets, you may end up doing less volume over time which I personally view as unproductive even if your main sets are going up.

Main work - same as above example, increase in 450 pounds

Assistance Work:
Started with 70x10, 5 sets, (3500 pounds moved) but bumped up weight too fast and 6 weeks later was using 95 pounds, but only doing 3 sets (2850 pounds moved), a decrease in 650 pounds.

Thus your net volume in 6 weeks is: +450 (Main work) -650 (Assistance) = -200

You decreased volume with this example.

However, a planned decrease in volume (not talking about a deload) may work.

If you keep main work same as first example, and then do 70x10, 5 sets, but decrease to 4 sets as you work up to 95 pounds, for example, that still yields a slight increase in volume. (300 pounds on assistance)

I think you get what I am trying to say. Excepting situations where you need a deload, I think it is wise to gradually increase volume over time.

However, in your recent post, you also mentioned cutting sets for your PT test which I think makes sense. You have to plan around your life.

bigbear6708 · #**814** 02-29-2012, 02:42 PM

thanks commander..exactly what I expected from you! not sure how I plan to attack assistance..maybe I will just have to wake up a tad bit earlier to get more rest between sets..and yes, in this instance, I had to plan around life!

I think I will just have to slow down my assistance progress to avoid over fatigue. as long as my main lift is going up, and assistance stays the same..I win!

bigbear6708 · #**815** 03-01-2012, 01:14 PM

No PT test today...were supposed to get inclement weather..didnt happen, so I did my own version of it

3ish mile run (20 minutes, nice and easy)
70 pushups - 1:30..just to get muscles activated
50 situps..just a light set..not timed

weighed in at 212 today...I seem to be gaining weight, not at an alarming rate, but when I am not even trying to..I'll take it..and I am managing to stay lean in the process

HardCory · #**816** 03-01-2012, 06:15 PM

Your traps are wicked.

bigbear6708 · #**817** 03-02-2012, 01:58 PM

thanks cory! I always felt my traps were a lagging point..and I dont do any "work" for them, besides deadlifts!

speaking of deadlifts....

3/5/1
cycle 5, week 1 (3)

Deadlift:
410x3
435x3
465x3
495x1, 2 sets
-very easy

RDL:
205x10, 5 sets

Decline Twist:
45x12, 5 sets

HardCory · #**818** 03-02-2012, 10:21 PM

Quote:

Originally Posted by bigbear6708

thanks cory! I always felt my traps were a lagging point..and I dont do any "work" for them, besides deadlifts!

Deadlifts have done wonders for my traps, so I rarely do trap specific exercises anymore. Deadlifts and squats may be the answer for everything.

Commander · #**819** 03-03-2012, 04:15 PM

Quote:

Originally Posted by HardCory

Deadlifts and squats may be the answer for everything.

Well said.

bigbear6708 · #**820** 03-05-2012, 06:54 PM

3/5/1

cycle 5, week 2 (5)

push press:
155x5
165x5
175x8

chins:
30x8
35x6
40x4
2 rounds

dips:
45x75 reps
(as little sets as possible)

Today...

Squats:
325x5
345x5
365x5, +quick set of 2

powerclean:
165x25 total reps
(as little sets as possible)

---New way to judge assistance work..I want to get out of the "repsxsets" mentality for some assistance work...my new goal will be a set number of reps...in however many sets it takes...this way, I still get the volume I need, but dont necessarily need to be as intese on every single set..I think this will work for me in the long run.