|
#331
01-07-2011, 01:17 PM
|
|||
|
|||
1/7/2011
I've decided to stop doing Starting strength and go straight into the non linear split i ran this time last year. My reasons being, my recovery is currently poor as my job is physical in nature and training 3 compound lifts 3 times a week is killing me. Also OH press and squats were feeling very heavy and i think i need some assistance work and DE work to bring my lagging Hams and Tri's upto strength. It worked well for me in the past and my strength gains surpassed anything i achieved from starting strength. My main goals are also to gain some size so introducing hypertrophy workouts makes sense. Bench hypertrophy workout to follow later tonight.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo) 
|
|
#332
01-07-2011, 10:21 PM
|
|||
|
|||
|
1/7/2011
Non-linear Split Workout 1 Hypertrophy Bench Bench 110x9x3 Incline Bench 99x8x2 99x7 Dips BWx7 BWx5x2 Took things nice and easy on flat bench today just to ease into things. Incline felt heavy but i havent done it in a long time so i half expected that. Hypertrophy squats tomorrow.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#333
01-08-2011, 03:28 PM
|
|||
|
|||
|
1/8/2011
Non linear split workout 2 Hypertrophy squat Squats 165x8 165x7 154x8 Leg extentions 80x9x3 3 second eccentric Romanian Deadlifts 110x10 110x9 110x8 Nice workout today, took it easy on squats as its my first workout above 5 reps in a very long time, extentions and RDL's felt nice. No calves or DE deads today, i'll add them in next cycle once im used to the higher volume. Hypertrophy shoulders tomorrow then 2 days rest. Bodyweight: 154.0lbs (lower due to poor diet the past 7 days)
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#334
01-09-2011, 10:35 PM
|
|||
|
|||
|
1/9/2011
No workout today, decided to push it back to mon 10th, firstly to rest after 2 days lifting and also to fit in with my working hours. Diet is much better today, managed 5 good meals and ive changed my whey protein from MP max total whey, to Impact whey protein by myprotein.co.uk. It's cheaper and i havent suffered any bloating so far after 3 days of taking it, i suffered terrible on the old stuff. Next week i'll be loading up on creatine.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#335
01-13-2011, 02:31 PM
|
|||
|
|||
|
1/13/2011
Non linear split workout 3 Deadlift and hypertrophy military Deadlift 220x7 231x6 Seated Military 77x10 77x7 71.5x7 Pullups Wide grip - BWx5 Shoulder - BWx5 Chin up - BWx4 Upright Rows 60x11 60x9 60x8 Having not done a workout for 5 days i combined my shoulder and DL workouts to get the ball rolling again. Low volume, to the point and hopefully i can get more workouts in over the coming weeks.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#336
01-16-2011, 08:12 PM
|
|||
|
|||
|
1/15/2011
non linear split workout 4 DE squats + bench press DE box squats 110x3x8 (~45%of 1RM) DE Bench press 77x3x8 (~45%of 1RM) Got in, lifted explosively then got out. Heavy days coming up this week starting with Bench press on monday.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#337
01-17-2011, 06:09 PM
|
|||
|
|||
|
1/17/2010
Workout 5 Heavy Bench Bench Press 143x5 143x4 154x2 Incline Db Press 35'sx8 40'sx5x2 40'sx4 Dips BWx9 +11lbsx4 +5.5lbsx4 Flat felt nice today, really solid setup and execution which is more my focus at the min, what im lifting i know will come good weeks/months down the line. Was p***ed off today though, couldnt get on the incline station as 2 morons spent their entire workout on it, after 10 mins waiting i just grabbed some Db's and went for it. Made a mistake on dips, never expected to get 9 with my BW and so should have put weight on the first set, then i overshot the weight on sets 2+3 (aim of 5-7 ish reps), then i was too beat to even do a good final 4th set so called it a day. Heavy squat tomorrow :s
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
|
#338
01-18-2011, 03:02 PM
|
|||
|
|||
|
Day 11. non linear split
Heavy Squats. 1/18/2011 Squats 198x5 198x5 198x4 Leg Extentions 90x9 90x8 90x8 RDL 121x10 121x9 121x9 Occluded standing Calf raises 45x27 45x18 45x13 45x11 Solid stuff today, didnt hit my target of 198x5x3 but was very close and i progressed from my last workout, form felt much improved and with beginning to box squat on DE days im confident this will get better week on week. The assistance work felt solid, especially RDL. Day off tomorrow. Thurs 20th - Heavy Military
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo) Last edited by Gregsimo; 01-18-2011 at 05:22 PM.
|
|
#339
01-18-2011, 04:05 PM
|
||||
|
||||
|
I love your status.
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
|
|
#340
01-18-2011, 05:19 PM
|
|||
|
|||
|
Quote:
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
|
 |
| Thread Tools | |
|
|
