Offseason Begins!

NBS 4life said:
Nice Jman. Im on a bulk as well and not gaining weight as fast as I like. I see you alternate intensities on your lifts. How does that work for you
?
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Its difficult each work but its working great. The program has me progressing the deadlift 10 pounds a week and 5 pounds on all the other lifts.
 
Workout #6

This workout concludes week #2. My week #2 weigh in is tommorow also. I"m actually a little worried that I put on more then 1 pound because theres been alot of food. Then again it could just be water weight so I plan on drinking loads of water tonight to get an accurate reading on the scale tommorow.

Deadlift Moderate-Hard
100x5
120x5
140x5
160x3
205x3

Bent-over-rows Hard
70x5
80x5
90x5
100x5
110x5

Incline Bench PressHard
50x5
70x5
90x5
110x5
130x5

Tricep ExtensionsModerate
55x12
55x12

Notes**
-Deadlift is starting to get heavy; loving it.
-Rows; is it neccessary doing these 2x a week? I might switch one with shrugs
-Incline Bench Press- Getting good at these too along with my military press. I'm guessing my shoulders are progressing nicely.
-Ab stuff- been focusing on cable rotations and hanging leg raises lately. Always good to have a strong core.
 
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I wouldn't switch rows with shrugs. Rows are a good compound exercise while shrugs are isolation. Besides, you need to pull to compensate for your pressing.
 
Weigh in #2

Start- 172
Week 1 Weight- 172.6 (+0.6)
Week 2 Weight- 175.2 (+2.6)

That too much weight gain is my fault. Been eating way over. Some of it is water weight though. So next week I'm expecting a pound loss from all the water weight. Its not that I'm eating dirty; its that I'm eating way over my calorie limit. I probably started eating more when I was not satisfied with the 0.6 weight gain. Checking the scales for the weigh-ins have helped me alot rather then looking at the scale everyday.

I don't feel fatter though; but we know all that 2.6 is not muscle.
 
are you doing any pullups? could mix those in. Do some different type of rows too. Variation is always good.
 
why is there so much of a weight difference between your first set of 5 and your last set of 5? I mean if you can do a set of 5 on deads with 205, why even bother with 100? It seems like just wasting a set to me and you really are only doing 1 set of 5 since the other sets are so low a weight.
 
AZN_Dave said:
why is there so much of a weight difference between your first set of 5 and your last set of 5? I mean if you can do a set of 5 on deads with 205, why even bother with 100? It seems like just wasting a set to me and you really are only doing 1 set of 5 since the other sets are so low a weight.
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The program has me progressing up the sets. Most of the energy is saved for the last set. You don't wont the volume too high when working your lower back/hamstrings 3 times a week.
 
...Or do you? I saw some great gains when I upped my volume by at least three times per session. And my PC was worked maybe 3 or 4 times a week, since I would row and clean on my "upper" days and dead, squat, etc on my lower. If your recovery is good I suggest you add in one or two more big lefts per session, and quite a few assistance exercises. I believe the quote is, "Champions are just willing to do the work that others aren't."

And for the 5x5's...maybe you should think about starting to count the sets once the weight gets near your real work weight. I'm looking at your first two sets, and they should be considered warm up sets.

-edit-
Oh ****, Offseason, huh? Okay since you're not going to be practicing I suggest even MORE volume...Your recovery should be good since you eat a lot and seem to gain weight easily.
 
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My next workout is Tuesday and my deadlift will be this:

100x5=500
120x5=600
140x5=700
160x5=800
205x5=1025

3625 total volume

So you guys want something more like this??

145x5=725
160x5=800
175x5=875
190x5=950
205x5=1025

4375 total volume

I think you 2 might be on to something. I think I've neglected the other sets.
 
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I'm thinking you do a warmup with 135, and then BOOM 205.

This is how I did it last time.

First time back on deads in about 1 month, I did 5x5
205 215 225 230 230

Next time now that I'm used to it again, I'd probably start at 225 and increase according, probably no more than 10-20 pounds.

In my opinion, you would see better gains and have a much more itense workout this way. If your idea of volume is the total weight lifted (if that's what you're doing) then this will also increase volume (but I always thouht volume was just total reps... I dunno).

Try starting at 190 then moving up 5 and ending at 205 maybe.
 
I believe in NROL the recommend doing a set every 50ish lbs until you reach your desired weight, so if you're going for 200, do a set with 50, 100, and 150. Not sure though, don't have the time at the moment to check the book, but can let you know later if you'd like.
 
"If there's a rule that applies in every case, I haven't seen it. But here's a general guidline Alwyn uses with his clients: Do one warm-up set for every fifty pounds of weight you want to lift in your first set. As for repetitions, you want to start with roughly half the number you want to do in that first work set, and then reduce a repetition in every subsequent warm up set."

Just found this, its in the warm up section of the book. He also mentions that there is no specific rest period that you need in between these warm up sets. Hope this helps.
 
What's your max dead? Low 200s right?
Well I personally wouldn't do so many sets of light deads. I'd start much higher than 100. I usually would do it by 20 pounds when it's light and 10 pounds when it's getting heavier. Like first to second I'd go up 20, then maybe up another 20 from 2nd to 3rd, then up by 10 for the 3rd->4th and 4th->5th. 145, 165, 185, 195, 205 maybe. Thats just the way my body works, I can't jump right into heavy or do too many lights before a big set.

Are you doing wrestling this year?
 
It doesn't matter the specifics of the number. Just start counting the sets when you feel it's heavy enough or is close enough to your goal weight. You can do several warm up sets with 60, 90, etc...whatever you want. But once you get to say 150 start counting the sets, jump by 10 lbs each or whatever.

You also need to be doing to assistance work, like cable pull throughs, good mornings, GHR's, Reverse hypers, ab work, etc. And that's just assistance/work for deads. If you also want the row to be a lift you want to bring up, you're going to have to do a lot more assistance, like curls, cable rows, db rows, etc. If you want to get better at rowing, you're probably going to have to row two or three times (for a big compound lift) in a training session.
 
Merciless said:
What's your max dead? Low 200s right?
Well I personally wouldn't do so many sets of light deads. I'd start much higher than 100. I usually would do it by 20 pounds when it's light and 10 pounds when it's getting heavier. Like first to second I'd go up 20, then maybe up another 20 from 2nd to 3rd, then up by 10 for the 3rd->4th and 4th->5th. 145, 165, 185, 195, 205 maybe. Thats just the way my body works, I can't jump right into heavy or do too many lights before a big set.

Are you doing wrestling this year?
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No, I'm not doing wrestling this year. I still have a month left with my ankle. I would have had to sit out every practice for a month and I did that for most of the wrestling season. On top of that I would rather work on my size and strength, then cut weight. Also my fathers assitant coach and I don't get along with him. It would have been fun to try something new; and I was having fun at open mats (before I was injured) but all these outweigh wrestling. Plus- my grades are finnally going up. I had a 3.5 during football and could have easily gotten a 4.0. My little brothers wrestling though.

LeiYunFat said:
It doesn't matter the specifics of the number. Just start counting the sets when you feel it's heavy enough or is close enough to your goal weight. You can do several warm up sets with 60, 90, etc...whatever you want. But once you get to say 150 start counting the sets, jump by 10 lbs each or whatever.

You also need to be doing to assistance work, like cable pull throughs, good mornings, GHR's, Reverse hypers, ab work, etc. And that's just assistance/work for deads. If you also want the row to be a lift you want to bring up, you're going to have to do a lot more assistance, like curls, cable rows, db rows, etc. If you want to get better at rowing, you're probably going to have to row two or three times (for a big compound lift) in a training session.
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Here is what I decided: I'm gonna do some warmups with the bar using 65-85-100 or whatever and NOT count them on my sets. And I am going to work out with

165x5 (~80%) (percents of 205; not my max)
175x5 (~85%)
185x5 (~90%)
195x5 (~95%)
205x5 (~100%)

As for assitance work; IDK. I was always taught to stay away from those and the compound exercises should do enough.

Here is the exact program I am on:
 
LeiYunFat said:
You also need to be doing to assistance work, like cable pull throughs, good mornings, GHR's, Reverse hypers, ab work, etc. And that's just assistance/work for deads. If you also want the row to be a lift you want to bring up, you're going to have to do a lot more assistance, like curls, cable rows, db rows, etc. If you want to get better at rowing, you're probably going to have to row two or three times (for a big compound lift) in a training session.
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I'm not so sure he really needs to be doing assistance work... Just doing deads will increase deadlift weight and just doing rows/pullups will increase row weight. You don't have to have alot of volume in there for gains.

Of course it couldnt' hurt to have one of each of those assistance exercises I just wouldn't start adding alot of volume in hopes that it will increase the performance of one exercise. The idea would be that you give it your all on that particular exercise no? No point saving some for secondary movements.
But like I said one or two should be alright.
 
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