Back to my old CNS training w/ revisions

[Lord_Suston]

After dieting down and having enough mass, I have decided not to BB for the next 12 weeks and go to my old CNS routines. With one major excpetions; chains....

I have found I could gain great amount of strength from doing sets at around 6 reps but not go to failure on Compound excercises, but one set to failure on isolation excercises. For some reason I gain strength easily and not too much weight, done while sprinting I usually shredd up as well. So I am gonna use this post for a training log...

 

[CrimsonKing]

awesome! lets see pics too!

 

[Greek Freak]

sounds like a good plan...tell us how it goes, maybe I will try it out. I need to switch things up again soon.

 

[Lord_Suston]

I will try to put up a pic tonight, and I will post all results.... I start tomorrow....

 

[Lord_Suston]

Chest/Tris

Incline: 155lbs x 12 reps
185 x 6 w/2 10lbs chains on each side
235 x 6 w/chains
255 x 4 w/chains

Flat: 185 x 6 w/chains
205 x 6 w/chains
235 x 4
185 x w/chains

Cloes-grip: 155 x 8 w/chains for 3 sets
Seated dumbell french press 70lbs 3 sets 10reps each

Felt pretty good today and set a Pr by lifting 255 on incline, Flat is lagging a bit since I do it after Incline most of the problem is in the driving force behind my tricepts... Tomorrow is back/Bis

 

[Lord_Suston]

Back/ bis/ traps
Wide-grip Chins: 3sets 12reps with BW, pretty easy
Seated cable row: 180x 12
200x 8
225 x 6
225 x 6
Deadlift: 135 x 6
225 x 6
315 x 6
225 x 6
Seated alternating Dumbell curls:
35 x 8
40 x 8
45 x 6
50 x 6
55 x 6
Shrugs:
135 x 20
225 x 6
225 x 6
225 x 6
Pretty easy workout I would have to say I was really suprised by the chins though, guess I will start them weighted....

 

[Lord_Suston]

Legs/ Delts

Felt real hung over and my hand is killing me from a fight so I went easy today...
Squats ATF:
135 x 15
185 x 12
235 x 6
255 x 6

Leg Ext:
100 x 12
120 x 12
150 x 12
180 x 12

Military barbell press
95 x 12
115 x 12
135 x 8
155 x 8

Lateral Raises
15 x 12
20 x 12
25 x 12

 

[skaman607]

What's CNS training?

 

[Legion Kreinak]

Central Nervous System training. Suston and CoolColJ will have more.

 

[Lord_Suston]

Incline
155 x 12* warmup set
205 x 6
255 x 5
260 x 2 w/ chains

Flat:
190 x 8 w/chains
210 x 8 w/chains
235 x 5
185 x 10 w/chains

Close-grip:
155 x 8
175 x 8 w/chains
175 x 6 w/chains
155 x 10

Seated dumbell french press
75lbs x 8
60x 10
40 x 20

 

[Lord_Suston]

Back/ bis
Wide-grip Chins:
Bw x 12
Bw+30lbs x 10
Bw x 10
Seated cable row:
200x 12
200x 12
225 x 10
225 x 10
Deadlift:
135 x 6
225 x 6
315 x 6 felt real good will go higher next time
Seated alternating Dumbell curls:
40 x 8
45 x 6
50 x 6
EZ Curl
50+bar x 12
50+bar x 12
pretty quick and intense workout, felt good though...

 

[Lord_Suston]

did shoulders on ther own day, I haven't had time to post results.
Military barbell press
95 x 12
135 x 12
155 x 8
185 x 6

Reverse Flyes
20 x 12
20 x 12
25 x 12

Lateral Raises
20 x 12
20 x 12
25 x 12

 

[Lord_Suston]

Squats ATF:
135 x 15
185 x 12
235 x 6
255 x 6
275 x 6
185 x 20

Leg Ext:
100 x 12
120 x 12
150 x 12
180 x 12

Calf raises
3 x 20 with 200lbs

 

[Lord_Suston]

I wanted to do back before chest this time
(post #11)

Back/ bis
Wide-grip Chins:
Bw x 15
Bw+40lbs x 10
Bw x 10
Pull-ups palms facing me
Bw x 12
Bw x 6
Bw x 8
Seated cable row:
205x 12
205x 12
250 x 10
250 x 10
Skipped Deads cause back is slightly sore from Legs
45 x 8
45 x 6
50 x 6
EZ Curl
90 +bar x 8
70 +bar x 8
70 +bar x 8

 

[skaman607]

I'm sorry but what do chains do?

 

[Lord_Suston]

I'm sorry but what do chains do?

Since chains are in a line fromation when you lift the bar you start at the bottom (where all the links are basically on the ground thus prividing noextra resistance) but as you move the bar higher in the air the more links are lifted from the ground thus providing constant addition of weight throuout the movement. SO when I do chain with 2 ten lbs chains and 200lbs of weight it is 200 lbs I am lifting at the bottom and 220 at the top.... BNasically it provides more tension at the top of movement where we have better leverage....

 

[Lord_Suston]

decided to switch it up a little and do flat bench first
Flat:
135 x 15
185 x 12
225 x 6
275 x 6
315 x 2
225 x 6
Inlcine Dumbells
65 x 12
85 x 8
95 x 8
85 x 8
a lot easier than I thought they would be....
Dips
BW +50lbs x 8
Bw x 15
Bw x 15
Pushdowns
90 x 12
100x 12
100 x 8

 

[coolcolj]

Hey man do you train at home?

I can't imagine anyone using chains at a commerical gym

 

[Lord_Suston]

Hey man do you train at home?

I can't imagine anyone using chains at a commerical gym

I train at home and at school, I yes I do bring the chains in, but only on days one of my friend is working, he lets me use them and one supervisor does too, she's actually tryed them for a FEW SETS AND LOVES THEM, thank god I can only imagine what normal people think...

 

[Lord_Suston]

Had a sp[ecial guest these last few workouts

my older borther has been here visiting and it is real nice to have a partnere who pushes you to you limits and beyond...

Military barbell press
95 x 12
135 x 12
185 x 6 * real sore from chest it was hard to fully straighten shoulders with the bar so I went to dumbells
Dumbell press
70 x 10
80 x 8
75 x 6

Reverse Flyes
20 x 12
30 x 12
30 x 12

Lateral Raises
30 x 10
30 x 8
25 x 12

Clean and jerk
135 x 4
185 x 4
205 x 2 damn these were tough

getting a lot stronger BW at 187lbs

 

[Lord_Suston]

Squats ATF:
135 x 15
225 x 12
315 x 6
225 x 10
Front squat
135 x 10
Front Lunges
135 x 5 each leg
Back Lunges
135 x 5 each Leg
Leg Ext:
160 x 12
160 x 10
100 x 18
Calf raises
100 x 15
150 x 15
200 x 15
250 x 15
250 x 15

Skipped a day cause I could barely movee.Pretty intense on the lunges, and the burn on leg extension was enough to make me see all sorts of weird stars, but the squats were pretty easy had a little trouble on the balance, but the weight was good. well time to rest I got to sprint tonight

 

[Lord_Suston]

Back/ bis
Wide-grip Chins:
Bw x 15
Bw+50lbs x 10
Bw x 10
Pull-ups palms facing me
Bw x 12
Bw x 10
Seated cable row:
210x 12
210x 12
255 x 12
255 x 12
Deads
135 x 6
225 x 6
315 x 6* real easy but didn't try more due to sore legs
Bent over rows 155 x 6
Alternating Seated curls
50 x 8 each arm
55 x 6 each arm
40 x 10
Dumbell Curls slow 4-4 cadence 1 sec pause on bottom
65 x 10
65 x 10 really burnt and hard to drive

 

[Lord_Suston]

Today I went to my school gym

155 x 12* warmup set
225 x 8
255 x 6 was pretty easy but needed a spot to get the proper form
205 x 10
Flat:
225 x 6
225 x 8 powerlifter grip
225 x 5

Dips
BW +60lbs x 10
BW +30 x 10
BW x 12

Seated dumbell french press
60 x 15
60x 12
60 x 10

Rope pushdowns
100 x 12
100 x 8

 

[Lord_Suston]

Military barbell press
95 x 12
135 x 12
155 x 6 *
165* x 6* went down in weight on these due to my tris being so sore from my chest and tri workout....
Dumbell press
70 x 10
70 x 10
75 x 8
went a little lighter to workout on explosice speed...
Reverse Flyes
25 x 12
30 x 12
30 x 12

Lateral Raises
30 x 10
30 x 10
25 x 12

Clean and jerk
185 x 4
185 x 4
225 x 1* failed on two attempts, got the last one

 

[Lord_Suston]

Squats ATF:
135 x 10
225 x 8
315 x 6* felt pretty good, from was real good this time
335 x 5 had a good spotter and felt strong
225 x 10
Front squat
155 x 10
Front Lunges
155 x 5 each leg
Leg Ext:
170 x 12
170 x 10
170 x 8
Calf raises
200 x 15
200 x 15

 

[Lord_Suston]

Back/ bis
Wide-grip Chins:
Bw x 15
Bw+70lbs x 6
Bw x 12
Pull-ups palms facing me
Bw x 12
Bw x 10
Seated cable row:
245 x 12
260 x 12
265 x 12
Deads
135 x 8
225 x 8
345 x 5*
225 x 8
Bent over rows
155 x 10
155 x 10
Alternating Seated curls
50 x 8 each arm
55 x 6 each arm
55 x 6 each arm
Standing Barbell Curl* slow cadence
75 x 10
75 x 10

 

[Lord_Suston]

155 x 12* warmup set
225 x 10
265 x 4*pr for me and was pretty light to boot
225 x 8
Flat:
225 x 6
225 x 8 powerlifter grip
225 x 8 bb grip

Dips shoulder start to hurt a little so I went light
BW x 12
BW x 12
BW x 12

Seated dumbell french press
65 x 15
65x 12
65 x 6