What Would Fascist Batman Do

Discussion in 'Training Logs' started by Dolph, Oct 31, 2016.

  1. OP
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    Dolph

    Dolph

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    Friday - Quickie Strainin

    Dips

    Bw 3 x 25,17,12

    Incline press machine

    120lb x 5
    140lb x 5
    160lb x 5

    Seated Dumbbell Laterals

    W/ 2 x 40lb 2 x 9,7

    Alternating Dumbbell Front Raises

    40lb x 10 each arm

    Tricep Pushdown

    Lots
     
  2. RockMan

    RockMan

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    YES!
     
  3. OP
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    Dolph

    Dolph

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    Saturday - Strainin'

    Squats

    45lb x 10
    135lb x 5
    225lb x 3
    315lb x 1
    335lb 4 x 3
    225lb x 10

    Hanging shrugs

    Seated Calf Raises

    90lb x 30
    125lb x 30
    150lb 3 x 30

    Isometric Neck Stuff

    Still feel like shit, my legs already started cramping during the warmup.
     
  4. Motivationman

    Motivationman Moderator

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    Maybe try this squat setup


    Warmup portion

    Walking lunge warmup (10 steps forwards, backwards, left and right, laterals aren't really lunges but you get the idea)
    Bodysquats x 20 (half reps, go deep and come up halfway)
    135 x 1 (I see no point in doing more in a warmup set honestly, you are just moving through the 90 pound plate barriers as a precaution)
    225 x 1
    315 x 1

    Work sets

    345 x 2 (my rule for work sets is bench x 3, squats x 2, and deadlift x 1)
    345 x 2
    345 x 2

    Doing 225 for 10 to finish up I can take or leave, don't think it hurts you so if it feels good go ahead
     
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  5. Servo

    Servo

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    I sometimes wonder if my warmup sets are too intense and tire me out before I get to my work sets. Last time I squatted, it went as follows:

    (1) 135 x 12
    (2) 225 x 5
    (3) 275 x 5
    (4) 315 x 5

    NOTE: At this point I've had 4 warmup sets

    (5) Attempt work sets of 330 for 3 sets of 5
     
  6. OP
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    Dolph

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    I don't mention it in the log, but I definitely do the lunge warmup religiously.

    Why do you prefer so many BW squats over using the bar or more reps with a lighter weight? My rationale has been that since my hips tend to be pretty tight, having a bit of weight on the bar for most of my warmup forcing me into the hole would loosen them up a bit in a controlled way.

    So what proportion of squat sessions would you recommend using doubles for? Most weeks? I know you've talked before about rotating through rep ranges, like 3 x 3 one week, 2 x 2 the next, 1 x 1 the next, etc

    I didn't do the whole thing this week, but I've taken to doing a 315lb x 5 and 225lb x 10 at the end of each session after some trial and error. Adding a whole second squat day each to do lighter speed work seemed to be too much volume and invited tendinitis, but adding some lighter, manageable volume at the end seemed to grease the groove in a way I could still recover from.
     
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  7. OP
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    Dolph

    Dolph

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    Ya man, that last one was way too close to your actual working weight for that many reps IMHO.
     
  8. OP
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    Dolph

    Dolph

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    Monday - Quickie Strainin

    Neutral Grip Chins

    Bw x 10
    45lb x 3
    90lb x 3
    125lb 2 x 1
    115lb 2 x 1
    90lb x 3
    45lb x 5

    UNACCEPTABLE

    Dumbbell rows

    105lb 2 x 10,7 each arm
     
  9. OP
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    Dolph

    Dolph

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    Tuesday - Quickie Strainin

    Dips

    Bw x 10
    45lb x 3
    90lb x 3
    125lb x 2
    115lb x 1
    90lb x 4
    45lb x 7

    Dumbbell Laterals

    W/ 2 x 45lb 2 x 10,7

    Alternating Dumbbell Front Raises

    45lb x 8 each arm

    Tricep Pushdown

    Lots
     
  10. Motivationman

    Motivationman Moderator

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    Just personal preference. Doing lots of quick half rep bodysquats gets me warm better than anything.

    As for rep ranges, for heavy working sets I prefer to always use doubles for squats. The thing to change is what kind of squat you are doing. One week do regular squats, next week box squats, next week pause squats, front squats, 6 inch lockouts, 3 inch lockouts, chain squats, etc.

    Speed squats with bands are also good. 5 sets of 2 with 60-70% of your max, with a significant portion of that as band tension. That's not an exact science. I have 20, 30, 50, and 100 pound bands. Say my max is 405. 135 with a 50 pound band hooked to each side for 235 at the top would be about what I would use for speed squats.
     
    Last edited: Dec 7, 2016
  11. OP
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    Dolph

    Dolph

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    Wednesday - Conditionin

    Stationary Bike

    20:00 of hills at 90+rpm

    Stairmaster

    10:00 of intervals, 55 floors
     
  12. Jiggly Puff

    Jiggly Puff

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    gotta say I'm the exact opposite of this, used westside/conjugate style for a number years and my squat went from 405-435. Finally realized speed squats didn't help and all of the low rep variation only trained the muscle I had, didn't help make me stronger. More frequent squatting (2x week) with moderate volume and reps took me from mid 400s to 500 much faster. YMMV.
     
  13. Iron

    Iron

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    What do you consider moderate volume and reps?
     
  14. Jiggly Puff

    Jiggly Puff

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    Essentially 70-80% 3-6 reps for around 20 reps total in that range. Can deviate some up or down. Main thing I found doing this was I was capable of handling more than I wanted to give myself credit for. Last few sets should suck.
     
  15. OP
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    Dolph

    Dolph

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    Thursday - Conditionin

    Stationary Bike

    15:00 of hills at 95+ rpm

    Stairmaster

    15:00 of intervals, 82 floors
     
  16. OP
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    Dolph

    Dolph

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    Friday - Strainin

    Squats

    45lb x 10
    135lb x 5
    225lb x 3
    315lb x 1
    365lb 3 x 2
    315lb x 5
    225lb x 10

    Hanging Shrugs

    Seated Calf Raises

    90lb x 25
    180lb 2 x 20
     
  17. OP
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    Dolph

    Dolph

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    Sunday - Strainin

    Fell vixen plied me with deli meat and cheesecake before the gym. Felt like I added an extra 5lb of deadweight to all my chinups.

    Neutral Grip Chins

    Bw x 10
    45lb x 5
    90lb x 3
    135lb 3 x 1
    115lb x 2
    90lb x 3
    70lb x 5
    45lb x 6

    Dumbbell rows

    110lb 3 x 6,5,5 each arm

    High Rows Machine

    Sets of 5 up to 200lb 2 x 5

    Dumbbell shrugs

    W/2 x 100lb 2 x 12,10
     
  18. OP
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    Dolph

    Dolph

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    Monday - Couple Hours of moving lockers and kit around

    Tuesday - Quickie Conditionin

    Stairmaster

    22:00 of intervals, 125 floors
     
  19. OP
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    Dolph

    Dolph

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    Wednesday - Conditionin'

    Stationary Bike

    30:00 of hills at 95+ rpm
     
  20. OP
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    Dolph

    Dolph

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    Thursday - Quickie Conditionin'

    Stationary Bike

    15:00 of hills at 95+ rpm

    Stairmaster

    10:00 of intervals, 55 floors
     

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