AZN Journal 2007, the Cut

I never get my reps up on pullups. I do low reps and add weight, this seems to work like a charm. I don't know why adding reps won't work, but I don't have a goal of being able to do tons of pullups, so I choose the method I can progress with.

dunno how you feel it in your tris. Could it be some tendon from one of your back muscles (lats or something?) that attaches on the posterior side of the humerus (or around there) that makes you feel it?
 
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nice work, dave.

as for the pullups, instead of burning out(going to failure each set), why dont you do something like 10x3. just do a lot of sets to get the volume. this worked for me well
 
Hey thanks for the advice everyone!

Sig, I don't really do lat pulldowns since I can do at least 5 pullups, I figured body weight is better than using a machine.
I'll definitely try the 8x3 or 10x3 method, I didn't think about doing it that way.
Karky, I didn't tihnk I'd use triceps either but whenever I'm done they feel like they've been worked, and if I just take one arm and pulldown on sometihng as if I'm doing a pullup I can feel the tricep contractw ith my other hand. I just figured it might be tiring out from being used on both shoulder press and pullups.

Thanks again.
 
Doing more sets of low reps and adding weight is a good idea. You might break through the plateau once that added weight is gone.

The reason I asked about lat pulldowns is that there is a difference between building sheer muscle strength and muscle endurance. You may be having an endurance issue here that you need to break through. Lat pulldowns is a good way to get your reps up at weights that are enough above your body weight that you can build that endurance, so that when you move to pull-ups, you can fight through those extra reps you want to get out.

I'm nearly always a fan of free weights or body weight (+weight) vs. machine, but using cable-based machines is the least objectionable of the lot.
 
Today:

parallel squat 165

superset
bench 135x10 135x9 130x8 (LAME LAME LAME)
bent over rows 115x10 (3 sets, time to move up)

burnout

5 pushups with 45 lbs on back
7 normal immediately after (lame but w/e)
curls 70x9
 
just focus on getting those squat numbers up; that is all that matters in this program pretty much.
so if you are making progress with the squats, expect progress in everything else.
if not, drink more milk. eat more. sleep a bit more. relax.

and keep pushing it man; im ruting for you all the way bro. make it count
 
Excellent lift today

20 rep squat 170

superset
DB shoulder press 40sx10 40sx10 40sx12
DB upright row 40sx10 3 sets

15 rep SLDL 90 (lol for kicks)

burnout
35lb plate, skull crushers 24reps
35lb plate, curls 20 reps
 
nice squatting man; im glad your making progress.
so how hard is squatting for 20 reps in your opinion on a scale of 1-10?
and dont say 11 lol
 
I'd go with 9, if it was 10 I wouldnt' finish.

It really is like doing 10 rep and 10 singles. I have to trick myself/motiviate myself to finish. From 11-15 I just say "oh its just 1 more" and eventually I'm not dumb enough to believe it, then I have to say "comeon, you're pretty buff, just a few more..." and then i really have to psych myself out to get it and for thel ast two I'm just like "COMEON DAMMIT IF YOU DONT FINISH YOU'LL HAVE TO DO IT AGAIN IN 2 DAYS!" and I finish.
 
Thanks for the support everyone! It's always motivating to know people are behind you.

Today
20 rep squat 175
I didn't think I'd get here, I had my hopes at 185 by the end, but it looks like i'll get to it half way through.

superset
bo row (125x10x3sets)
bench 135x9 135x9 135x7 (daaaaammiit)

burn,
shrug 185x15

left shoulder screwed me up when doing cable flies, it's theo ne that pops out sometimes, so I stopped. feels fine though no pain.
 
definitely seeing some gains, and I've gained 6 pounds of weight, but I'm worried about getting fat, I really odn't want to put on a **** ton of fat that i'll have to shed doing this program. but I've definitely seen some strength gains too. I'm not eating near the 4500 calories recommended for this program or w/e because I don't think I need near that much.

thoughts?
 
Damn, my shoulder does feel kind of strained from yesterday, should I still lift tomorrow if it isn't hurting? I do NOT want to injure myself because this is my one chance to make very big gains before I cut majorly for track.

I was thinking that I'd only do the 20 rep squat tomorrow if my shoulder still bothered me, then pick back up on wednsday with upper body. What do you guys think?
 
hmm sounds risky. if ther is anything abnormally strained, then i wouldnt lift...maybe just squats if they dont hurt.
they might just need some rest anyway.

if you are smart and rest until you feel safe again, avoiding the injury, you will probably never keep going and never think anything of it.

conversely, if you workout and injure yourself, you will wish a thousand times that you just waited a couple more days because now you have to wait for a couple of weeks(or even months).

if your body says your shoulder feels strained, dont strain it more :]

but im very very happy to see your 20 rep squat routine going well. keep going strong dave.
 
oh, and as for the calories...seems like your eating right. 6lbs so far sounds good. As long as your gaining strength, you'r gaining potential; and you are, so all is good.
 
Thanks for the input PB

I tihnk I may skip squat tomrrow too because my hammys are just not feeling well. I don't want to squat only half recovered and I don't want to just skip like 4 days of upper body work. I'm not sure, I'll decide tomorrow but I definitely won't work the arms tomorrow besides holding the bar on my back if I do go to lift.
 
hamstring hurt, trap hurt. Only did 20r ep squats and pullovers, 180. I almsot dind't make it today. I really had to push for it.

Lame.
 
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