January 2018 Most Improved Competition[FINISHED: RESULTS IN POST #6]

[charger69]

It seems people woke up a bit and started working out. Good to see you old fuckers move a bit. Maybe it's time to pick up your balls out of your wife's purse and join this competition. What I have seen thus far are good warm-ups but no real workouts.

This is the start of week five people We got 56 days to go!

STARTING WEIGHT: 193.7
TODAY'S WEIGHT: 177.5

Strict Handstand Push-ups
30 Strict Handstand Push-ups
Rest 2:00
30 Strict Handstand Push-ups

Conditioning
AMRAP 3:
24 Box Jump Overs - 24"
21/16 Calorie Assault Bike
Max Power Cleans - 44kg
rest 3 minutes

AMRAP 3:
21 Box Jump Overs - 24"
18/14 Calorie Assault Bike
Max Power Cleans - 52kg

rest 3 minutes

AMRAP 3:
18 Box Jump Overs - 24"
15/12 Calorie Assault Bike
Max Power Cleans - 62kg

rest 3 minutes

AMRAP 3:
15 Box Jump Overs - 24"
12/10 Calorie Assault Bike
Max Power Cleans - 70kg

Midline
50-40-30:
GHD Sit-ups
Reverse Hypers

Recovery Row
2K Row

Celine- you need to use weights to call it WEIGHTlifting!


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[charger69]

You seem to be grasping the idea of how to train. Due to this I will be taking it up a notch this morning.

MS has Cape scared shitless!


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[charger69]

All these post after 9 pm. You old farts should be resting like me.

Up at 3 to be to the gym by 4:30... I guess Cape needs his beauty sleep.


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[Capebuffalo]

MS has Cape scared shitless!


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Not scared. Motivated. Glad to see I’m not the only one training MS.

[Capebuffalo]

Celine- you need to use weights to call it WEIGHTlifting!


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Well 36-22-36 are some nice measurements.

[Capebuffalo]

Up at 3 to be to the gym by 4:30... I guess Cape needs his beauty sleep.


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Man it takes time to look this good everyday.

[Capebuffalo]

Up at 3 to be to the gym by 4:30... I guess Cape needs his beauty sleep.


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I didn’t know the buses ran that early at the retirement home. Good for you.

[Capebuffalo]

Seated Military Press 1 warm 1@135x8 1@185x5 drop set

DB Side lateral raises 1@30x8 1@40x4 drop set

Front plate raises 2@45x8-10

Reverse Pec Dec 1 feeler 1@130x8 1@145x5

Arnold’s 1@30 burn out

I can’t raise my arms above parallel

23 min in and out.

[Capebuffalo]

Oh yeah. I’m the cream of the crop.

[diesel101]

Up at 3 to be to the gym by 4:30... I guess Cape needs his beauty sleep.


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The beauty sleep thing is not working for him.

[BG]

Looking great in those pictures guys.....well done!

[charger69]

Seated Military Press 1 warm 1@135x8 1@185x5 drop set

DB Side lateral raises 1@30x8 1@40x4 drop set

Front plate raises 2@45x8-10

Reverse Pec Dec 1 feeler 1@130x8 1@145x5

Arnold’s 1@30 burn out

I can’t raise my arms above parallel

23 min in and out.

Why are you using your wife’s routine?


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[charger69]

Looking great in those pictures guys.....well done!

We are waiting for the sneak peeks of Mrs BG.

BG- what type of routine are you doing?


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[Capebuffalo]

Why are you using your wife’s routine?


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She wasn’t using it and I didn’t want it to go to waste. Remind me what you did today?

[MuscleScience]

Got another badass back day in the works tonight

[diesel101]

Seated Military Press 1 warm 1@135x8 1@185x5 drop set

DB Side lateral raises 1@30x8 1@40x4 drop set

Front plate raises 2@45x8-10

Reverse Pec Dec 1 feeler 1@130x8 1@145x5

Arnold’s 1@30 burn out

I can’t raise my arms above parallel

23 min in and out.

Nice 23 minute warm up

[Capebuffalo]

Nice 23 minute warm up

Asshole. That made me laugh out loud. Well played my friend.

[Capebuffalo]

Got another badass back day in the works tonight

I’d be hitting biceps looking at your profile pic. Just sayin.

[charger69]

She wasn’t using it and I didn’t want it to go to waste. Remind me what you did today?

1st or second one? My stretching is longer than your workout.


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[MuscleScience]

I’d be hitting biceps looking at your profile pic. Just sayin.

You think that arms big, you haven’t seen my love making arm...

[diesel101]

This is a serious question no sarcasm.

It looks like MS and I are the only ones that lift to failure. What is the theory of not going to failure on your sets?
I normally do higher reps on warm up but why not failure on the rest. I normally go to failure and even have some assisted reps in certain cases with drops.

Just wondering

[MuscleScience]

This is a serious question no sarcasm.

It looks like MS and I are the only ones that lift to failure. What is the theory of not going to failure on your sets?
I normally do higher reps on warm up but why not failure on the rest. I normally go to failure and even have some assisted reps in certain cases with drops.

Just wondering

I normally don’t because of injury risk on my first couple of working sets. But I’m actually going to go to it completely now. I’m so trained at this point I can’t get tired. Hoping this will take it up a notch

[Capebuffalo]

This is a serious question no sarcasm.

It looks like MS and I are the only ones that lift to failure. What is the theory of not going to failure on your sets?
I normally do higher reps on warm up but why not failure on the rest. I normally go to failure and even have some assisted reps in certain cases with drops.

Just wondering

Not true. I’m going to failure. You think me getting 3-5 reps is me quitting on that number. Dorian HIT training. I get in I get out. A feeler set if needed but 2 sets my eyeballs are shaking I’m pushing everything I have. I’ll squeeze a little more out by using drops and rest pause. I don’t have a partner so I can’t do forced or negative. 30 seconds between sets. I can only do it for 8 weeks them my cns is so shot I have do do 2-3 weeks of lighter weight higher reps.

[guitarzan]

I always lift to failure. I typically do a light warmup set, then 3 sets going to failure. I typically do 3 different lifts per muscle group, sometimes 4

[Capebuffalo]

You think that arms big, you haven’t seen my love making arm...

I don’t even know what that means

[diesel101]

I normally don’t because of injury risk on my first couple of working sets. But I’m actually going to go to it completely now. I’m so trained at this point I can’t get tired. Hoping this will take it up a notch

Not true. I’m going to failure. You think me getting 3-5 reps is me quitting on that number. Dorian HIT training. I get in I get out. A feeler set if needed but 2 sets my eyeballs are shaking I’m pushing everything I have. I’ll squeeze a little more out by using drops and rest pause. I don’t have a partner so I can’t do forced or negative. 30 seconds between sets. I can only do it for 8 weeks them my cns is so shot I have do do 2-3 weeks of lighter weight higher reps.

Makes sense especially on the injury part of it.
Wasn't knocking it just didn't understand it.
I try to keep it mixed up and not the same routine all the time so I am always willing to learn and try new things.

[guitarzan]

I don’t even know what that means

He's talking about his peepee

[Capebuffalo]

Makes sense especially on the injury part of it.
Wasn't knocking it just didn't understand it.
I try to keep it mixed up and not the same routine all the time so I am always willing to learn and try new things.

I try not to do the same routine week in and week out. I may change one or two things every other week. I try not to do the same body part on the same day of each week. During a deload I’ll pick one thing per body part and do 100 reps no matter how many sets it takes. I do like a routine though and it’s easy to fall into one. But your muscles know what’s coming it’s good to shock them sometimes.

[guitarzan]

I don’t even know what that means

Dos post

[diesel101]

I try not to do the same routine week in and week out. I may change one or two things every other week. I try not to do the same body part on the same day of each week. During a deload I’ll pick one thing per body part and do 100 reps no matter how many sets it takes. I do like a routine though and it’s easy to fall into one. But your muscles know what’s coming it’s good to shock them sometimes.

Same here I normally work a muscle group every 5-7 days depending on how they feel from the last workout. I will even switch up in what order I work them. I will throw in a workout with low weight-high reps and then switch to heavy-low reps to keep things shocked.

[ghettoboyd]

look what you made me do,look what you made me do...

[MuscleScience]

look what you made me do,look what you made me do...

Looking yoked!

[ghettoboyd]

thanks brother... looks like things are coming together for you as well looking good...

[diesel101]

look what you made me do,look what you made me do...

Looking Awesome!

[GearHeaded]

This is a serious question no sarcasm.

It looks like MS and I are the only ones that lift to failure. What is the theory of not going to failure on your sets?
I normally do higher reps on warm up but why not failure on the rest. I normally go to failure and even have some assisted reps in certain cases with drops.

Just wondering

one of the reasons to NOT go to failure on every set and only go to failure on a few select sets is that you will accumulate a lot more VOLUME over time. and Volume, when all other things are factored in, is the primary driver of hypertrophy.

example using bench press going to failure each set.
275 x 10 reps and I fail at rep 10. . . now because I pushed myself to absolute failure when I go to bench again I only get 275x 8 reps,, then again I get 275 x 6 reps.

You can calculate volume by multiplying Total Reps x Weight
in the above we pushed
6600 lbs of total volume

now lets say using bench press and saving a few reps in the tank the first two and going to failure only in the last set

275x8, then 275x8, then you go to failure 275x10

7150 total pounds of volume was pushed here.

now thats not a ton more volume. BUT if you take that into consideration for every different exercise you do over every workout over every week and add it up over a year.. you end up pushing thousands and thousands of more pounds of volume over that time span by NOT going to failure on every set, and selectively picking certain sets only to go to failure on.


just something to think about when designing your program especially if volume is your biggest consideration, being you'll accumulate more total volume when not going to failure on every set.

[MuscleScience]

one of the reasons to NOT go to failure on every set and only go to failure on a few select sets is that you will accumulate a lot more VOLUME over time. and Volume, when all other things are factored in, is the primary driver of hypertrophy.

example using bench press going to failure each set.
275 x 10 reps and I fail at rep 10. . . now because I pushed myself to absolute failure when I go to bench again I only get 275x 8 reps,, then again I get 275 x 6 reps.

You can calculate volume by multiplying Total Reps x Weight
in the above we pushed
6600 lbs of total volume

now lets say using bench press and saving a few reps in the tank the first two and going to failure only in the last set

275x8, then 275x8, then you go to failure 275x10

7150 total pounds of volume was pushed here.

now thats not a ton more volume. BUT if you take that into consideration for every different exercise you do over every workout over every week and add it up over a year.. you end up pushing thousands and thousands of more pounds of volume over that time span by NOT going to failure on every set, and selectively picking certain sets only to go to failure on.


just something to think about when designing your program especially if volume is your biggest consideration, being you'll accumulate more total volume when not going to failure on every set.

Good point!

[Capebuffalo]

look what you made me do,look what you made me do...

Ok. So that’s how it going to be? Ok. Just more motivation to fuel my fire.


You look good. Damn it.

[Capebuffalo]

one of the reasons to NOT go to failure on every set and only go to failure on a few select sets is that you will accumulate a lot more VOLUME over time. and Volume, when all other things are factored in, is the primary driver of hypertrophy.

example using bench press going to failure each set.
275 x 10 reps and I fail at rep 10. . . now because I pushed myself to absolute failure when I go to bench again I only get 275x 8 reps,, then again I get 275 x 6 reps.

You can calculate volume by multiplying Total Reps x Weight
in the above we pushed
6600 lbs of total volume

now lets say using bench press and saving a few reps in the tank the first two and going to failure only in the last set

275x8, then 275x8, then you go to failure 275x10

7150 total pounds of volume was pushed here.

now thats not a ton more volume. BUT if you take that into consideration for every different exercise you do over every workout over every week and add it up over a year.. you end up pushing thousands and thousands of more pounds of volume over that time span by NOT going to failure on every set, and selectively picking certain sets only to go to failure on.


just something to think about when designing your program especially if volume is your biggest consideration, being you'll accumulate more total volume when not going to failure on every set.

I completely understand what you are saying. That being said, different people respond to the same stimulus differently. For years I did what I read, what I was told and what I saw. It took me years to realize my body and my structure is different than most others. When I started doing things different. When I started feeling what worked or didn’t and listened to my body is when I started making gains. Everything is a suggestion until YOU try it and YOU tweak it to make it your own. My experience for what it’s worth.

[kelkel]

one of the reasons to NOT go to failure on every set and only go to failure on a few select sets is that you will accumulate a lot more VOLUME over time. and Volume, when all other things are factored in, is the primary driver of hypertrophy.

example using bench press going to failure each set.
275 x 10 reps and I fail at rep 10. . . now because I pushed myself to absolute failure when I go to bench again I only get 275x 8 reps,, then again I get 275 x 6 reps.

You can calculate volume by multiplying Total Reps x Weight
in the above we pushed
6600 lbs of total volume

now lets say using bench press and saving a few reps in the tank the first two and going to failure only in the last set

275x8, then 275x8, then you go to failure 275x10

7150 total pounds of volume was pushed here.

now thats not a ton more volume. BUT if you take that into consideration for every different exercise you do over every workout over every week and add it up over a year.. you end up pushing thousands and thousands of more pounds of volume over that time span by NOT going to failure on every set, and selectively picking certain sets only to go to failure on.


just something to think about when designing your program especially if volume is your biggest consideration, being you'll accumulate more total volume when not going to failure on every set.

I started out training with all powerlifters and that's pretty much powerlifting 101. Don't over warm-up and don't burn out on inconsequential sets. Save your energy for the most important sets. I'll add that training with powerlifters was one of the most educational and fun part of my beginning years in BB'ing. It gave me a base of strength and size with compound lifts and a training strategy that I've incorporated into all aspects of my BB'ing/lifting career for decades. I highly encourage young guys to not shy away from incorporating powerlifting into some of their training.

[GearHeaded]

I completely understand what you are saying. That being said, different people respond to the same stimulus differently. For years I did what I read, what I was told and what I saw. It took me years to realize my body and my structure is different than most others. When I started doing things different. When I started feeling what worked or didn’t and listened to my body is when I started making gains. Everything is a suggestion until YOU try it and YOU tweak it to make it your own. My experience for what it’s worth.

absolutely ! and not only that , but some things only work for a time and then they taper off and its time to provide a new stimulus... your body is constantly changing progressing and adapting.

I may do high volume training for a few months and make great progress then stall out. then I'll do a bunch of TUT training and real low volume. Stall out and move onto HIT training with lower volume but really push a lot of heavy weight in the 4-6 rep range.

we have to find what works for us, but always remember whats working for us today may not work for us next year. always got to have an open mind and ready to make changes