Machine-Like: Time To Get Strong and Defy Gravity

[Commander]

What is your rest periods like on hypertrophy days?

You continue to handle great poundages all through your workout. I feel as if I drop off pretty severely on hypertrophy days. That is partially because I haven't trained in this rep range for a long time.

[WorkoutMchne]

Originally Posted by Commander

What is your rest periods like on hypertrophy days?

You continue to handle great poundages all through your workout. I feel as if I drop off pretty severely on hypertrophy days. That is partially because I haven't trained in this rep range for a long time.

Good question. My rest periods are always long. Even though there are hypertrophy days in the traditional hypertrophy rep range. When I originally designed this program I designed it for me and my main goal is strength, so even on my hypertrophy days I try to get the best strength adaptation possible.

Also, my endurance is abnormal and I don't get tired so I can maintain. In short: I take at least 5 minutes between sets on the major lifts on both hypertrophy and strength days. Rest on assistance work tends to be 3-4 minutes.

[Commander]

Originally Posted by WorkoutMchne

Good question. My rest periods are always long. Even though there are hypertrophy days in the traditional hypertrophy rep range. When I originally designed this program I designed it for me and my main goal is strength, so even on my hypertrophy days I try to get the best strength adaptation possible.

Also, my endurance is abnormal and I don't get tired so I can maintain. In short: I take at least 5 minutes between sets on the major lifts on both hypertrophy and strength days. Rest on assistance work tends to be 3-4 minutes.

OK, sounds good, I was taking 2.5 to 3 minutes on the main exercise and more like 2 minutes on assistance.

I love "my endurance is abnormal", one of the best statements I've heard in a while. Concerning my strength drop off, I don't feel as bad now.

[Gregsimo]

I've gone for 2 minutes between sets on hypertrophy days for all exercises, my main goal for the next 6-8 weeks is size so i want to maximise hypertrophy.

[WorkoutMchne]

Defying Gravity, Workout #22, Feb. 7th, 2010: Squat
Yesterday's Workout
Squat
365-7
385-1
400-1
405-1
Front Squat
300-1
ChinUps
2X10 w/ BW

Solid work seeing as my back was still messed up from pulling 505 during the middle of last week. This was another hypertrohpy day morphed into a strength day in light of maxing next week. 365 for 7 was nice, but I'm still upset with my ability to hit a good 1RM on squat. Yes, I hit 405 after all of this, but I don't feel like I could go over 415 right now. Anyway, we're going on a peaking cycle soon which should fix that. Off today, tapering this week for next weekend's max, I'll lay out this week's schedule tonight.

[WorkoutMchne]

Here's the deal:
Off today
Off today
Thursday- Max Bench, Light squat and deadlift
Friday- Off
Saturday- Talk to the Southeatern United States about Muscle Damage
Sunday- Max squat
Next Week- Taper and start the "Extended Russian Routine."

Oh my, I may need to buy more weight for the garage.

[WorkoutMchne]

Defying Gravity, Workout #22, Feb. 11th, 2010: Bench Max
Bench
Touch and Go Attempts
315 - Easy Good Lift
320 - Relative Ease Good Lift
Paused Attempts
305 - Relative Ease Good Lift
Light Squat
275 for 2X3
Light Deadlift
315 for 3X3

Very well done today with 320 and 305 done touch and go and paused respectively. Most likely had 5 pounds more on each, but did not want to fail today. I will probably use 315 as my max for the upcoming Russian cycle. I'll take the next two days of and then max squat on Sunday, which is why I did the light squat and deadlift today to prepare. Good stuff time to squat on Sunday.

[WorkoutMchne]

Defying Gravity, Workout #23, Feb. 14th, 2010: Squat Max
Squat
405-Killed it, may have been able to hit 3 with it
415-Killed it
420-Solid, may have had 425 or 430, but didn't want to fail, decided to stop here.
Front Squat
315-Killed it for one 1rep. Probably could have hit 325.

Felt good, this week I will taper. Then begin the Extended Russian Routine this weekend or early next week. I think the following will be my maxes for this routine:
Squat: 420 Bench: 315 Deadlift: 500
I have a little more on all of these, so these are solid numbers to use. I'll post the Russian routine here in the next couple of days. 420 was nice today, but it felt even better to Front Squat 315, I've been wanting that one.

[Commander]

great maxes, looking foward to following along with the Russian routine

[ElitePL242]

http://abcbodybuilding.com/forums/sh...ad.php?t=93418

edit: it's about time you got up to 315 on front squats.