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1542 pages of info.
Hi All,
Following template has been laid out for me to work upon:
Deadlift Day:
Deadlifts
Unilateral Leg Exercise
Posterior Chain Exercise
Press Day:
OHP Variant
Vertical Pull
Row Variant
Squat Day
Squat Variant - Front Squats
Posterior Chain Exercise
Press Day 2
Bench Variant or Horizontal Press
Vertical Pull (for Vertical Pulls we all hold Weighted Pull-ups and Pull-ups as #1)
Row Variant
Row Variant
Tuesday, 21.06.2011, Week 1
Lower 1
DL:
50 kg x 8
80 x 5
80 x 5
120 x4
120 x4
120 x4
Bulgarian Split squats:
40 X 4 (Fail)
20 x 7
30 x 7
It was first instance I was doing bulgarian split squat..so first set was an eye opener 
..for where do i stand
Later on reduced the weight and finished the sets..Stability seems to be an issue here but will improve with time..
GHR
6 reps X 2 sets..
I was advised on performing supine GHR but to due to lack of swiss ball i thought of finishing it with GHR..unaided ROM is still awaited though..
Wednesday, 22.06.2011, Week 1
Upper 1
OHP:
20 kg X 8
30 X 5
40 X 5
50 X 5
50 X 5
50 X 5 - Last rep was stuck in mid way to lockout..some how completed that with spotter's assitance..next week will attempt full..
Pull Ups:
BW X 6
BW+10 kg X 6
BW+10 X 6
BW+10 X 5 (Failed in sixth rep in mid way)
BB Rows:
40 kg X 5
70X 5
70X 5
70X 5 (Not satisfied with form..next time will reduce weight and try to get it right first.)
Front Planks:
Hold for 30 seconds X 3
Side Planks
Hold for 30 seconds both sides X 2
Saturday 25.06.2011, Week 1
Missed Out scheduled workout on 24.06.2011 as was pre occupied some where else. Instead choose to workout on Saturday morning.
Lower 2
Front Squats:
20 kgX8
40X5
50x5
60x1
70x1
80x3
80x3
80x3 (This is now a PR for me in Fronts.)
Cable Pull Throughs
5 Plates - 8reps X 3
Aided GHR
6 reps X 3
Grip Work
Holds:
160 kgs- 8secs
160 kgs- 5secs (Will try this to improve this next week to 3 sets X 8 reps).
Calf Presses: Did a couple of sets for calf presses on Leg press machine.
Sunday 26.06.2011, Week 1
Upper 2
Bench Press
20 kgX8
40X5
50X5
60X1
65X1
70X5
70X5
70X5
Weighted Pull ups
BWX3
BW+10 X 6
BW+10 X 6
BW+10 X 6 (Now this is the BV for me. Last time failed in mid way in last rep)
Face pulls
5 plates - 8 reps X 3 sets
You are not following the instructions laid out in your template.
Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."
Hi Ashiem, Thanks for revert. I looked up the template again..and found that I missed out on one Row variant on Upper Day 2….now that was perhaps due to the reason that you missed it out in exercise selection laid out earlier and I was looking up to it for training..
Now if we speak of another row variant, then presently in my gym I am able to do full stack of weights on cable rows and machine rows 10X 3. I can also row one arm DB row 10X 3 with the maximum weights present in the gym..so IMO it is of no use doing those two exercises..
If you are thinking of any another row variant apart from BB rows and deloaded BB rows, please tell me. I will look for that on web..
This was the deviation from template IMO (apart from additional sets of calf presses I did on Lower 2 day). If you find that I am missing out on anything else, please highlight so that I can adhere to it…thanks.
Machine Rows are plate loaded, right?
Barbell Rows are one exercise - deloaded or whatever.
The other row variants are:
You have made other deviations. Look at the programming I laid out for you earlier: Click Here
Look at the sets and your loading.
This is just the beginning. Go through your entire thread again. Look at the instructions. Go read the Honeymoon Period article as well.
Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."
Machine Rows are plate loaded, right?
No, this is a cable based model with stack of weights and pulleys.
other row variants are:
Will check out.
Why did you hit a PR in your first BV with Front Squats? You have read the SDT article, right? You wanted to do SDT, right? You should want to be able to run SDT for as long as you can before you need to go back to the Base Volume. That is why you always start conservatively and then you can add as much as you want over time. Now why would you go and set a PR at a BV right from Day 1? How far do you think you are from the ceiling of needing to go back to the BV now?
Now this is interesting…..hmm..well you can call them as my PR because I havent gone this heavy earlier as I used to do them after my Back squats (after a certain level of fatigue)…BUT..this doesnt mean this was my 3 RM..i could have repped out more with this weight…Hence I dunt think there is need for me to go to a low BV from here…SDT can be done from right here IMO….still if you feel i should lower the BV and SDT on it..please tell me..I still need to 'guesstimate' my 1 RM in front squats…
Facepulls: the goal as I laid out is to be able to hit 15-20 reps for 2-3 sets. You went and did 8 reps x 3 sets.
I missed out on this…i dont keep a chart in my pocket in gym..so mistook it for 8 reps..next week will rectify this.
OHP: You failed on the 3rd set. This is Week 1. Your new BV.
I am unable to get you in this? Do you mean I should lower the BV and start SDT lower value..?
Go read the Honeymoon Period article as well
Will do it.
Hi Ashiem,
Why did you hit a PR in your first BV with Front Squats? You have read the SDT article, right? You wanted to do SDT, right? You should want to be able to run SDT for as long as you can before you need to go back to the Base Volume. That is why you always start conservatively and then you can add as much as you want over time. Now why would you go and set a PR at a BV right from Day 1? How far do you think you are from the ceiling of needing to go back to the BV now?
Well I just now read Eric's Article on Honeymoon period..and now realised the point you wanted to put to me…
Please ignore my earlier comment on this…will rectify this all in coming week
Well I just now read Eric's Article on Honeymoon period..and now realised the point you wanted to put to me…
I am not sure how the Honeymoon Period helped explain my point regarding SDT…
Anshul, SDT is very very aggressive. It isn't like your cookie cutter 5x5 routines where you just keep adding 5 lbs per week. SDT is HIGHLY flexible. This means that after you establish a Base Volume you have to build on it - and you can choose to build on it using Single, Double or Triple Progression by adding Weight, Reps or Sets in whichever combination you choose.
If you set a base volume which is very high - something too aggressive how will you be able to add to that? Sure, you can argue that you will be able to progress but if you had started more conservatively, you will be able to run the SDT wave for a longer time. Makes sense, right?
That is why I think your BV is too high. You shouldn't be hitting PRs in Week 1 of your training. Work up to it. Build on it.
Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."
If you set a base volume which is very high - something too aggressive how will you be able to add to that? Sure, you can argue that you will be able to progress but if you had started more conservatively, you will be able to run the SDT wave for a longer time. Makes sense, right?
It defenitely makes much more than sense…:)..I got your point.
Tuesday, 28.06.2011, Week 2
Lower 1
Deadlifts
50 x 8
70x5
80 x 5
100x1
110x1
120x5
120x5
120x5…SP-R
Bulgarian Split Squats
30x7
30x7… Pretty much better than last week.
Aided GHR
6 reps X 2
Wednesday 29.06.2011, Week 2
Upper 1
OHP
20 X 8
30 X 5
40 X 1
40 X 1
45 X 5
45 X 5
45 X 5…New BV.
Pull Ups
BWX4
BWX4
BW+10 X 6
BW+10 X 6
BW+10 X 6…NP.
BB Rows
20X5
40X 5
50 X 1
70X 5
70X 5
70X 5
Core
FP X 45 sec X3
SPX 30 sec X 1…was short of time yesterday so had to cut short in between..
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