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intensity/insanity

post #1 of 22
12/8/09 at 1:59pm
Thread Starter 
finished 4 weeks of doggcrapp, so giving michalik's intensity/insanity a shot (well, some version of it).

2 workout so far:

hammer strength press:
50 x 135
25 x 175
20x 200
12 x 225
10 x 275
8 x 325
6 x 365
4 x 385
2 x 405
4 x 385
4 x 365
3 x 365
3 x 325
4 x 275
3 x 225
5 x 175
7 x 135

hammer strength high row

50 x 135
25 x 175
20 x 225
17 x 255
15 x 295
12 x 325
10 x 365
8 x 385
5 x 415
2 x 435
4 x 415
5 x 385
3 x 365
4 x 325
3 x 285

puked, end of set

flyes, same up and down progression, 8 sets between 25 and 100lb dbells

chins, 8 sets from bw up to 100lb dbell added

arms/delts:

smith presses seated:
50 x 135
25 x 175
20 x 225
15 x 255
10 x 275
8 x 315
7 x 275
5 x 255
5 x 225
4 x 175
4 x 135

lat raises, 8 sets up and down again from 20lb dbells to 55

barbell curls:
50 x 50
25 x 75
20 x 90
17 x 110
13 x 125
10 x 150
8 x 165
8 x 150
5 x 125
5 x 100
5 x 70
4 x 50

hammer curls, 6 sets upo and down bet. 25 and 80 lb dbells

close-grip bench (wiuth box on chest)
50 x 135
25 x 175
15 x 200
12 x 225
10 x 255
9 x 275
6 x 315
7 x 275
5 x 225
5 x 175
3 x 135

rope pressdown, 6 sets u/d from 90 to 220 on stack

puked 3x, sorest i have ever been. falling asleep 1/2 hour after gym ebvery niught
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post #2 of 22
12/8/09 at 2:06pm
That is pretty epic. I shall consider a somewhat more pussy revision for my own use.
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post #3 of 22
12/8/09 at 2:51pm
You mean a 50 reps of 135lbs???
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post #4 of 22
12/8/09 at 3:07pm
Thread Starter 
yeah
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post #5 of 22
12/8/09 at 3:45pm
effin A - you are my new idol!!!
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post #6 of 22
12/8/09 at 11:45pm
I quit loading up on reps when I'm increasing the weight. Seems like a waste of time, so I just do all the blow out rep shit on my way back down the pyramid. Nothing feels better to me than getting all the way up to 120lb. standing one-armed dumbbell presses and still hitting 3 or 4 reps with a 100lb. dumbbell and 6 or 7 reps with a 90lb. dumbbell on each arm.

At least someone else is into weighted chins and pull-ups. I can just pull out a cunt hair over twice my bodyweight for a 1RM on chins.
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post #7 of 22
12/9/09 at 12:29am
Thread Starter 
interesting anout the upward progression. as i am doing this now, i can not see surviving this long term. care to share your up/down rep scheme?
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post #8 of 22
12/9/09 at 12:42am
I thought you were posting tire sizes. Sorry. Carry on, I'll find my own way out.
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post #9 of 22
12/9/09 at 12:54am
For something really weird that I only do, like the one-armed standing dumbbell press shit, I start off near maximum weight, so it'll go something like
90x1
100x1
110x1
120x1
110x1
100x4
90x6

at which point I'm losing interest too much to go all the way down to 50lbs for 20 reps or something. I'm not a high rep guy anyway. Those numbers are so low because I can't handle more than that at that weight. Of course I could've started off at a lower weight, too. So I'll go for something seated or try to max out on standing barbell shoulder press if I really wanna get my rocks off. Not necessarily the right way, just my way. I get bored too easily for a lot of reps. For something more traditional and easier like incline bench or seated barbell shoulder press, I'll try to hit 5 reps with each weight as I work my way up to the days 1RM, then pyramid down to a weight lower than what I started with and blow it out.
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post #10 of 22
12/9/09 at 1:50am
boooo smith press. but the workout is insane. i cant do that. i have a metabolism that is akin to a hummingbird on meth

at second glance that shit is REALLY nuts. how long does that take? i cant imagine building muscle on that
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post #11 of 22
12/9/09 at 11:36am
Thread Starter 
i am in and out in 1.25 hours. there is virtually no rest.
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post #12 of 22
12/9/09 at 11:37am
Thread Starter 
this is more like rest pause, no?

Quote:
Originally Posted by Hangdog View Post
For something really weird that I only do, like the one-armed standing dumbbell press shit, I start off near maximum weight, so it'll go something like
90x1
100x1
110x1
120x1
110x1
100x4
90x6

at which point I'm losing interest too much to go all the way down to 50lbs for 20 reps or something. I'm not a high rep guy anyway. Those numbers are so low because I can't handle more than that at that weight. Of course I could've started off at a lower weight, too. So I'll go for something seated or try to max out on standing barbell shoulder press if I really wanna get my rocks off. Not necessarily the right way, just my way. I get bored too easily for a lot of reps. For something more traditional and easier like incline bench or seated barbell shoulder press, I'll try to hit 5 reps with each weight as I work my way up to the days 1RM, then pyramid down to a weight lower than what I started with and blow it out.
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post #13 of 22
12/9/09 at 7:42pm
Quote:
Originally Posted by unjung View Post
That is pretty epic. I shall consider a somewhat more pussy revision for my own use.

+1. I don't think I can survive.
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post #14 of 22
12/10/09 at 12:52pm
Damn, the Kunk, them there's some impressive numbers. Sure the weight is big, but you're a big guy. What really stands out is the endurance. Remarkable. Imagine how far you could take it if you were poking in some ho'mones. You'd be a beast.

I do a similar pattern of pyramid up then back down with rack pull from knee height to static holds. So I'm increasing and decreasing weight and length of hold. I'm up to 720 lbs (w/ straps) for a complete locked pull with less than a second hold, which I'm pretty proud of at 5'6" and 160 lbs, no ho'mones. But my de-pyramid holds are pretty shitty after that lift, like all the hold's been drained outta me.
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post #15 of 22
12/10/09 at 1:02pm
Thread Starter 
um....

Quote:
Originally Posted by Kris View Post
Damn, the Kunk, them there's some impressive numbers. Sure the weight is big, but you're a big guy. What really stands out is the endurance. Remarkable. Imagine how far you could take it if you were poking in some ho'mones. You'd be a beast.

I do a similar pattern of pyramid up then back down with rack pull from knee height to static holds. So I'm increasing and decreasing weight and length of hold. I'm up to 720 lbs (w/ straps) for a complete locked pull with less than a second hold, which I'm pretty proud of at 5'6" and 160 lbs, no ho'mones. But my de-pyramid holds are pretty shitty after that lift, like all the hold's been drained outta me.
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