Post: #1

Stats/background- 6'1 177 (this morning), approximately 12% bf. Late 30's. I have been physically active my whole life, but weights have always been my main interest. In my early 20's I was heavy as 210 at a similar bf% but have no interest in being that big again. My goal is to get as strong as possible while staying under 185. I am a big advocate of very low volume, heavy training with compound movements but I do mix in a cumulative fatigue approach because I also like to have big muscles and it breaks up the monotony.

Here is Monday's workout to get things started-

Bench-
195x4
195x2
190x4

Decline sit ups, as high as the bench will go (or low depending how you look at it)-
+30x8
+30x7

When training heavy I keep the rest between sets long, in the 4-5 minute range. I train alone so I don't go to failure on bench, but I do occasionally on other movements.

I started getting back in the gym about 6 weeks ago after a layoff due to the birth of my first child. I have gained about 3 pounds but have added about 10-15% to all my lifts. I chalk this up to CNS adaption and muscle memory.

Post: #2

Do you have any particular strength goals, or does "as strong as possible while staying under 185" mean you just want to plateau your lifts at 185 body weight?

At 6'1" 185 is light is what I'm saying so depending on your genetics or if you plan to use PEDs then you may see pretty modest gains staying at that weight. You're the same height as I am and 185 is how much I weighed when I first started lifting seriously and I couldn't imagine having the numbers I have now if I was still that weight.

Also, are you following a particular program?

Post: #3

I don't have any specific goals. I suppose I would like to bench 225 and get 5 full range of motion chin ups with +50. I'm getting close on the latter. I'm a terrible bencher so improvement there would make me the happiest.

When I first started lifting as a young adult I was a very skinny 140 so 185 while staying lean is quite a jump for me. I honestly found being over 200 a bit uncomfortable as I'm built more like a runner than a lifter. I also like the way I look at 185. Although I think it would be fun to see what I could accomplish with PEDs I have never used them and don't have any desire or plans to.

I'm following more of a philosophy than a program. I am heavily influenced by Darden/Mentzer, and Stuart McRobert. No matter what program I've tried I always end up back to heavy weights and low volume using basic linear progression.

Post: #4

Increase bench - took mine from 110 lbs to 230lbs. my two cents.. just rep it and rep it and rep it. make the dumbbells or machine or whatever almost a part of you from constant use.

my program was find a weight that I could do about 7 or 8 of.. say 65 kg.
Do 1 x10 45kg, 1 x10 55kg, 1 x to failure 65kg, when I could do 13 reps at 65kg slide the weights and do 1 x 10 55kg, 1 x 10 65kg 1 x to failure 75kg.

forced/ cheat 2 reps after failure at the end of the 3rd set really helped.

Plateaus I got around by supersetting - 1 set heavy bench 1 set heavy flies no break, 3 (6) sets, all to failure . then 1 set heavy incline, 1 set heavy pec deck no break 3 (6) sets all to failure . etc. 4 of those exercise combos hitting the muscle from every angle and exhausting it.

I would highly recommend doing the press up progressions on convict conditioning programme at the same time. especially the light ones on off days.

If you are looking at alternate ideas of how to get super strong lb for lb whilst keeping body weight down you could get some ideas from looking at this kayaker/ rock climber work out - http://web.mit.edu/~yandros/doc/TWFH.html

best of luck.

Post: #5

Thanks for the information, Bienvenuto. That's a great jump in bench numbers. What do you weigh now compared with when you started?

Post: #6

Weighed 176 when I woke up.

This morning's workout-

Chin ups-

+50x4 PR
+45x3
+40x3

These are done from a dead hang to chin over the bar with a shoulder width grip. No kipping bullshit.

I had a lot of work stuff on my mind last night so I didn't sleep well. Ended up going to the gym really early and put it all out of my mind and it went well. I used to listen to very aggressive music when lifting but I feel it was giving me anxiety before heavy lifts. I have recently switched to more relaxing classical and instrumental music and getting calm and focused before an attempt. So far so good. I will update later with my OHP weights as I do these in the evening at home in my power rack.

Post: #7

I'm dealing with some bad injuries thanks to cultural enrichment right now - see previous threads.

Detail my odyssey with the bench press here:
/thread-66868...ss+stories

I wasn't into weighing myself but basically 175 lbs to 209 lbs but that was mainly my leg development that accounted for the weight increase although for sure your chest will grow.

Great believer in bodyweight exercises as a way to test and condition the body - something like convict conditioning wall pushups to one arm pushups program will naturally condition your joints and tendons complementing your gradual increase in strength. Also Australian pull-ups as recommended by Al Kavadlo follow the form of training breathing whilst swelling the chest, concentrating solely on the next exertion during the slow 'down' negative phase, a good way of ingraining the technique in reverse plus it conditions the balancing "pull" aspect of the motion. https://www.youtube.com/watch?v=sJe5xLbxaxg

Post: #8

(02-28-2018 08:30 PM)Intuitive Wrote:  I don't have any specific goals. I suppose I would like to bench 225 and get 5 full range of motion chin ups with +50. I'm getting close on the latter. I'm a terrible bencher so improvement there would make me the happiest.

These are pretty modest goals so I don't see your size getting in the way of that. I was able to bench 225 for a single @ 185 lbs just a couple months into lifting, and since you are light your chinups will be easier staying at that weight even with added resistance.

Bench benefits a lot from volume, and variation. Do incline bench as well it will carry over a lot to your flat bench.

Post: #9

I missed shoulders and legs during the week due to a stomach bug. Felt better this morning so went to the gym and combined them into one workout.

Weighed 175 this morning.

Seated OHP-

135x5
135x4

I usually do these at home because the bench at the gym has a low lift off point that is nearly an additional rep. Looking to move 145 at home for the next session.

Squats-

185x5
205x6

I decided to go beltless and felt surprisingly strong. I'm going to continue no belt for the time being. I have a more bodybuilding style form which is nearly identical to this- https://www.youtube.com/watch?v=Dy28eq2PjcM

My body has never agreed with the Rippetoe style of squatting as it puts too much stress on my lower back.

SLDL-

185x6
195x5

Also beltless for these.

Post: #10

Weighed 177 this morning.

Bench-

200x3
195x3
190x2, Probably could have done a couple more but lost my balance on the second rep and didn't want to chance it due to no spotter.

Decline sit ups-

+30x7
+35x7

That's it for today. I was a little short on time.

Post: #11

Weighed 175 this morning. A more conscious effort on eating more is going to be necessary for any weight gain.

Chin ups-

+55x3
+50x3
+45X2, missed 3 by 6 inches or so.

Seated OHP

145x3
140x4 (to failure, felt strong)

Feeling very strong despite a small weight loss. I'll spend the next couple weeks eating and doing doubles.

Post: #12

Early morning leg training-

Squats-

210x6
210x6

SLDL-
205x6
205x6

Going with a hook grip which is going to be challenging as I add more weight.

Good workout. Some cardio and abs tomorrow then back at it on Monday.

Post: #13

Time change screwed me up this morning. Felt weak and tired. I should be acclimated by tomorrow.

Bench-

195x3
195x3

Decline sit ups-
+30X8

I may be a bit stronger on bench than I think. I got a bar literally stuck on my face last year when training without a spotter. Quite painful and embarrassing and it has rattled my ability to gauge how much I have left in me as I approach failure. I may start doing bench in a power rack so I don't have to worry.

Post: #14

I felt I was peaking with my low volume failure training so I'm switching to a higher volume routine I used to use that cycles the rest times between sets. I will do 2 weeks with 1 minute between sets, then 2 weeks with 90 seconds, ect. As I do this I will also lower the reps until I'm eventually back to sets of 3 with 5 minutes rest. It's very easy to progress each workout using this protocol which should allow me to build some nice momentum towards new PR's towards the end.

60 Seconds between all sets today.

Decline bench-

135x10
135x10
135x10
135x6

Fly Machine-

85x10
85x10
85x10
85x10

Alternating DB Curls-

20x10
20x10
22.5x10
22.5x10

Decline abs-

BWx10
BWx10
+5X10
+5x10

Great workout. The week off definitely did me some good.

Post: #15

Legs today.

60 seconds rest between all sets.

Squats-

135x10
135x10
135x10

Short rest between higher rep squat sets really jacks up the heart rate.

SLDL-

115x10
115x10

I was planning on 3 sets but my legs were shaking pretty intensely because of the higher volume squats. I also realized that most people train legs on Friday, which means switching to Tuesday frees up the power racks at my gym.

Post: #16

Back and Shoulders-

60 seconds rest between all sets.

Machine pull downs-

100x10
100x10
120x10
120x10

Chest supported rows-

45x10
45x10

I can't seem to find a horizontal row I like. The chest supported machines give me neck pain and the non supported free weights (bent rows) are too hard on my lower back. I'm going to keep trying different machines, or maybe switch to a straight arm push down for an added back movement.

DB OH press-

30x10
35x10
35x10
35x10

Seated lateral raises-

10x10
12.5x10
12.5x10
12.5x10

My shoulders were on fire.

V ups with 5 lb ankle weights- 2 sets of 25.

Switching to higher reps and short rest times has me using the same weights I used when I was 15. Definitely an ego check but I think it will help me move into some good lifts in a couple months.

Post: #17

Chest/Biceps/Abs today. Same workout as last week.

60 Seconds between all sets today.

Decline bench-

145x10
145x10
145x10
135x7

Fly Machine-

100x10
100x10
85x10
85x10

Alternating DB Curls-

22.5x10
22.5x10
22.5x10
22.5x10

Decline abs-

+10x10
+10x10
+10X10
+10x10

Progress made on everything over last week.

Post: #18

Legs today.

60 seconds rest between all sets.

Squats-

145x10
145x10
145x10

SLDL-

125x10
125x10

Post: #19

Back and Shoulders-

60 seconds rest between all sets.

Machine pull downs-

120x10
120x10
120x10
120x10

Hammer strength horizontal rows-

110x10
110x10
110x10
110x10

DB OH press-

37.5x10
37.5x10
37.5x10
37.5x10

Seated lateral raises-

12.5x10
12.5x10
12.5x10
15x10


V ups with 5 lb ankle weights- 2 sets of 25.

Post: #20

Chest/Biceps/Abs

Rest between sets increased to 75 Seconds and rep scheme changed from 4x10 to 4x8.

Decline bench-

155x8
155x8
155x8
155x7

Fly Machine-

100x8
100x8
100x8
100x8

Alternating DB Curls-

25x8
25x8
25x8
27.5x8

Couldn't do decline abs because a couple people were camping out on the benches and I didn't have time to wait.

Post: #21

Yesterday's leg workout. Weighed in at 179 pretty consistently for the last week, so I've gained a couple pounds.

75 seconds between sets.

Squats-

155x8
155x8
155x8

SLDL-

135x8
135x8

Post: #22

Back and Shoulders-

75 seconds rest between all sets.

Machine pull downs-

140x8
140x8
140x8
140x8

Hammer strength horizontal rows-

130x8
130x8
130x8

DB OH press-

40x8
40x8
40x8
45x8

Seated lateral raises-

15x8
15x8
15x8
17.5x8


V ups with 5 lb ankle weights- 2 sets of 25.

Post: #23

Took a week off to eat and rest and came back a couple pounds heavier and feeling stronger. I may have been a bit overtrained/undernourished.

Back and Shoulders-

75 seconds rest between all sets.

Machine pull downs-

140x8
140x8
140x8
160x8

Hammer strength horizontal rows-

150x8
150x8
150x8

DB OH press-

45x8
45x8
45x8
45x8

Seated lateral raises-

17.5x8
17.5x8
17.5x8
17.5x8


V ups with 5 lb ankle weights- 2 sets of 25.

Post: #24

Chest/Biceps/Abs

Rest between sets at 75 Seconds.

Decline bench-

160x8
160x8

I had to stop short due to pain in my elbows and shoulder. This is no doubt related to the massive amount of bad food, particularly sugar, that I ate last week. Felt really strong though.

Fly Machine-

115x8
115x8
115x8
115x8

Alternating DB Curls-

27.5x8
27.5x8
27.5x8
30x8

Decline abs-

+25x8
+25x8

Post: #25

Back and Shoulders-

75 seconds rest between all sets.

Machine pull downs-

160x8
160x8
160x8
140x8

Hammer strength horizontal rows-

160x8
160x8
160x8

Really focusing on pulling with my lats on these.

DB OH press-

50x8
50x8
50x8
45x7

Seated lateral raises-

20x8
20x8
20x8
17.5x8


V ups with 5 lb ankle weights- 2 sets of 25.

Felt great. Best workout of the year so far.