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Random health and exercise thoughts - Page 2795

post #41911 of 57266
Quote:
Originally Posted by KingJulien View Post
 

 

Sorry, I was on my phone.  It's the greyskull LP but I do the accessory work I think is necessary - so, Monday/Friday I'd squat, bench, row; Wednesday I would deadlift and OHP, and on all three days I'd do varying accessory exercises, but roughly in the volume I posted.  The next week I'd squat/OHP Monday and Friday and bench/deadlift/row Wednesday.  Three days a week, two full-body compounds per day (one legs one upper body).

 

I'm on a cut, so I don't really want to mess with programming, but I am looking at other programs once I'm bulking again.  That said, this has been working well, so I'm not sure if I need to mess with anything.  Keep in mind I do yoga as well, which is actually pretty tough and leaves my hamstrings, back, core, and sometimes shoulders sore.

Ok. 

I've read the Greyskull book and I think the base of the program is very good. There's absolutely no need to change program and to start splitting up the body if you're used to full body sessions. I would not add any lifts during a cut, but once you switch over to bulking you could do some more work. You could either add another day for upper only, or you could keep it at three sessions but then they're gonna be longer. You could also do with squatting, benching and deadlifting (with variations not the standard lifts every time) 3x a week if you're up for it. Squatting and DLing in the same session will lower your DL in th short run but in the long run it will benefit from it.

 

Also, there's no need to restrict yourself to only do the compounds in their most basic "competition" style. Feel free to switch one of the squatting sessions to a pause squat and one of the bench presses to incline bench or pin press or whatever you think will work your weakness and is a fun change.

 

So, you have some things you can do when you switch to bulking:

1) Increase the frequency for the main lifts, 2) add more accessory work, 3) possible add another day for upper only.

 

Here's an example of how a decently high volume, moderately high frequency 3x a week routine could look. Its popular on a Swedish lifting forum I also post on. It's written by my trainer. Note that no lifts are taken to failure. You would also start with very conservative weights, higher reps per set and gradually scale up the weights while reps go down and sets go up. At the end of the cycle the sets also get reduced. If the sessions are too long you could just take one upper movement from each day and combine them into a short upper only day with msybe some more fun bro accessory work if you want.

 

 

A

Warmup 10 min

Ab rollouts 2x8-10

Decline situps 2x10-15

Hyperextensions 2x 10-15

Face Pulls 2x 10-15

 

Bench press 4-6x2-3 
CGBP 3-4x5-8
Inc DB Bench 3-5x10 3s eccentric 
Squats 6x4, 5x5, 4x6 
Leg Extension 3-5x10 3s eccentric
Chins 5xFailure -1 
BB curl 3-5x6-8 

 

 

B

Warmup 10 min

Planks with hands and feet on stability/bosu ball 2x60-90s

Pallof Press 2x15

1-leg glute bridge 2x30sec

 

Deadlift 4-6x4-6 
Lunges backward from box 4x12 
Inc BB Bench 5x6-8 
Dips 3-5x6-8 
Military Press 6x4, 5x5, 4x6 
Row 5x8 
Biceps / Triceps 2x5x10 (superset) 

 

 

C

Warmup 10 min

Wall squat prison style 3x6

BB glute thrust

1-leg hyperextension static hold 2x15s

 

Squat 4-6x4-6
Leg press 3-4x5-8 
Ham curl 3-5x10 3s eccentric 
Bench 6x4, 5x5, 4x6 medium wide grip
Inc flyes 3-5x10 3s eccentric 
Lying seal row to bench 5x8 
Dumbbell curls 3-5x6-8


Edited by conceptionist - 4/8/14 at 3:17pm
post #41912 of 57266
Quote:
Originally Posted by mrchariybrown View Post

Hehe yea some people most definitely do get sides from test. But nothing major. If you're worried about acne (aka the least of your problems), you should stay very clear of carbs...

No sides master race. Feels good man. A little bit more flushed and sweaty though.
post #41913 of 57266
Quote:
Originally Posted by I<3Bacon View Post

u wot m8

Well if he enjoys running, he'll probably enjoy the prostate exam too. Certified phaggot.

More seriously, it's interesting to see how rhet's view on gear has changed in the past year.
post #41914 of 57266
Quote:
Originally Posted by VLSI View Post

Well if he enjoys running, he'll probably enjoy the prostate exam too. Certified phaggot.

More seriously, it's interesting to see how rhet's view on gear has changed in the past year.


Was the rhet ever really against carbs?


RHET I need some help. I feel like I need a snapback to go with my gains, which makes it look like I'm not interested in M&A and rather think that "life is too short to care what other people think" or "one life live it". Is this hat douchy enough

https://www.openingceremony.us/products.asp?menuid=1&designerid=1335&productid=90003

I feel like without a logo it isn't. Might get a raiders one, I don't even know what city they're from, they play football amirite?
post #41915 of 57266
Just get a fedora brah
post #41916 of 57266
Quote:
Originally Posted by mrchariybrown View Post

Hehe yea some people most definitely do get sides from test. But nothing major. If you're worried about acne (aka the least of your problems), you should stay very clear of carbs...

I get a couple of back pimples and water retention if I miss the ai but other than that I'm good.
post #41917 of 57266
I make the dumbest face now when I'm at the bottom of my squats.
post #41918 of 57266
Quote:
Originally Posted by Coldsnap View Post

I make the dumbest face now when I'm at the bottom of my squats.

I look stupid when I lift, esp during squats. For bench I just get a red face.

post #41919 of 57266
Quote:
Originally Posted by conceptionist View Post
  Warning: Spoiler! (Click to show)

Ok. 

I've read the Greyskull book and I think the base of the program is very good. There's absolutely no need to change program and to start splitting up the body if you're used to full body sessions. I would not add any lifts during a cut, but once you switch over to bulking you could do some more work. You could either add another day for upper only, or you could keep it at three sessions but then they're gonna be longer. You could also do with squatting, benching and deadlifting (with variations not the standard lifts every time) 3x a week if you're up for it. Squatting and DLing in the same session will lower your DL in th short run but in the long run it will benefit from it.

 

Also, there's no need to restrict yourself to only do the compounds in their most basic "competition" style. Feel free to switch one of the squatting sessions to a pause squat and one of the bench presses to incline bench or pin press or whatever you think will work your weakness and is a fun change.

 

So, you have some things you can do when you switch to bulking:

1) Increase the frequency for the main lifts, 2) add more accessory work, 3) possible add another day for upper only.

 

Here's an example of how a decently high volume, moderately high frequency 3x a week routine could look. Its popular on a Swedish lifting forum I also post on. It's written by my trainer. Note that no lifts are taken to failure. You would also start with very conservative weights, higher reps per set and gradually scale up the weights while reps go down and sets go up. At the end of the cycle the sets also get reduced. If the sessions are too long you could just take one upper movement from each day and combine them into a short upper only day with msybe some more fun bro accessory work if you want.

 

 

A

Warmup 10 min

Ab rollouts 2x8-10

Decline situps 2x10-15

Hyperextensions 2x 10-15

Face Pulls 2x 10-15

 

Bench press 4-6x2-3 
CGBP 3-4x5-8
Inc DB Bench 3-5x10 3s eccentric 
Squats 6x4, 5x5, 4x6 
Leg Extension 3-5x10 3s eccentric
Chins 5xFailure -1 
BB curl 3-5x6-8 

 

 

B

Warmup 10 min

Planks with hands and feet on stability/bosu ball 2x60-90s

Pallof Press 2x15

1-leg glute bridge 2x30sec

 

Deadlift 4-6x4-6 
Lunges backward from box 4x12 
Inc BB Bench 5x6-8 
Dips 3-5x6-8 
Military Press 6x4, 5x5, 4x6 
Row 5x8 
Biceps / Triceps 2x5x10 (superset) 

 

 

C

Warmup 10 min

Wall squat prison style 3x6

BB glute thrust

1-leg hyperextension static hold 2x15s

 

Squat 4-6x4-6
Leg press 3-4x5-8 
Ham curl 3-5x10 3s eccentric 
Bench 6x4, 5x5, 4x6 medium wide grip
Inc flyes 3-5x10 3s eccentric 
Lying seal row to bench 5x8 
Dumbbell curls 3-5x6-8

 

 

I like the look of that.  I'll def experiment with some more volume once I'm getting gains again, thanks.

post #41920 of 57266
Quote:
Originally Posted by conceptionist View Post

I look stupid when I lift, esp during squats. For bench I just get a red face.

Haha, I was just watching the video of my 285 x 5 today. Face looks like I'm taking a huge dump and complete agony, I need to look calmer somehow.. I miss having a 38" waist, lots of leverage. I don't really miss it though, I can actually bust out pullups and ab wheel now. Bench I get an awesome double chin.
post #41921 of 57266
Buying size 38 pants is depressing

Especially knowing that once I cut, I will still have to wear them for the thighs
post #41922 of 57266
Intel(R) JPEG Library, version 1,5,4,36

sorry brah i killed u
post #41923 of 57266
WTF
post #41924 of 57266

I am on week 2 of lifting and it's going great. It's starting to be past the point of "really fucking sore" to the point of "this feels good". 

 

Thanks for the wealth of info from all of you peeps!

post #41925 of 57266
Charly is front squat a common thing in your programming?

Sir Gregor Nuckols and Dan Green seem to like them a lot. I've been doing pause 5 x 5 3 sec and up to 200lbs. It's made my lowbar squat more solid.
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