Please Scroll Down to See Forums Below SgtSlaughter
New member
Streching bro streching... speaking of which I gotta do more before I hit the bed tonightProtobuilder said:
Feeling totally recouped from the cold bro?
Destroy:Erase:Improve -- PBs Training Journal
- Thread starter Protobuilder
- Start date
Feeling totally recouped from the cold bro?
Protobuilder
New member
I'm still congested some but I feel fine. Maybe this thing is still nagging at me or something. But eveyrthing else went up so who knows. . .
Yeah, I don't stretch. Lol
Yeah, I don't stretch. Lol
SgtSlaughter
New member
lol... strech before it REALLY comes back and kicks your arse. I'd much rather be streching daily then paying for chiroprators.... and daily pain.Protobuilder said:
... fair warning to what could happen
Protobuilder
New member
Week 7, Thurs. (workout 2)
Push Press
3x5x142.5 (down 5 pounds . . . on purpose, Lol . . .working back up slowly)
10x95
9x95
Front Squat
w.u.
5x160 (+1 rep)
Deads
5x270 (down 15 . . . 5x285 was just way harder than it should've been so trying to get on track, stay consistent, and have a better run)
8x225
Skulls
10x85
8x85
Chins
8
10
Not really sure what happened, but I think I'm just not sleeping enough. Or maybe I'm wore out all the time b/c I've dropped my cardio. Dunno. But I'm beat most of the time right now. Hitting my old PRs was a real chore and then I got a cold, so I'm backing off and trying to be more conservative, eat enough, and work into a slow PR run.
Push Press
3x5x142.5 (down 5 pounds . . . on purpose, Lol . . .working back up slowly)
10x95
9x95
Front Squat
w.u.
5x160 (+1 rep)
Deads
5x270 (down 15 . . . 5x285 was just way harder than it should've been so trying to get on track, stay consistent, and have a better run)
8x225
Skulls
10x85
8x85
Chins
8
10
Not really sure what happened, but I think I'm just not sleeping enough. Or maybe I'm wore out all the time b/c I've dropped my cardio. Dunno. But I'm beat most of the time right now. Hitting my old PRs was a real chore and then I got a cold, so I'm backing off and trying to be more conservative, eat enough, and work into a slow PR run.
SgtSlaughter
New member
Nice workout PB!
You'll be back in action in no time I'm sure... sleep and cardio are both good things... in moderation of course
Question: What's the theory behind back off sets after working sets?... I didn't figure that out and there in my standard 5x5 routine
You'll be back in action in no time I'm sure... sleep and cardio are both good things... in moderation of course
Question: What's the theory behind back off sets after working sets?... I didn't figure that out and there in my standard 5x5 routine
Protobuilder
New member
Thanks Sarge.
Backoff sets are really on useful for adding size. Basically, heavy low rep sets generate lots of tension, but the weight is too heavy for you to get deep into fatigue (although 5 is a pretty good balance). So, you have great strength potential working in low, heavy sets . . .but size tends to develop faster with higher reps, when you can generate a lot of metabolic fatigue, which causes some interesting stuff to happen. I won't pretend to know how to accurately explain it all but it involves hormone release, protein breakdown, lactic acid, etc. The backoff sets really just add local muscular fatigue into your workout. They're disposable really if you're just trying to build your 5s. Higher reps just adds in some more size-oriented work.
Backoff sets are really on useful for adding size. Basically, heavy low rep sets generate lots of tension, but the weight is too heavy for you to get deep into fatigue (although 5 is a pretty good balance). So, you have great strength potential working in low, heavy sets . . .but size tends to develop faster with higher reps, when you can generate a lot of metabolic fatigue, which causes some interesting stuff to happen. I won't pretend to know how to accurately explain it all but it involves hormone release, protein breakdown, lactic acid, etc. The backoff sets really just add local muscular fatigue into your workout. They're disposable really if you're just trying to build your 5s. Higher reps just adds in some more size-oriented work.
Protobuilder
New member
Week 7, Sat. (workout 3)
Squats
5x5x185 (-10, working back up)
Bench
2x5x180 (+2.5; can't add, shoulda' been 177.5 . . .taking it slow & steady)
5x177.5
12x140 (b.o.)
9x135
Row
3x8x157.5 (felt great . . . these should keep going up nicely)
Squats
5x5x185 (-10, working back up)
Bench
2x5x180 (+2.5; can't add, shoulda' been 177.5 . . .taking it slow & steady)
5x177.5
12x140 (b.o.)
9x135
Row
3x8x157.5 (felt great . . . these should keep going up nicely)
ChinkNasty
New member
how are those rows comin?
Protobuilder
New member
thanks for stopping by Chink . . . rows are going fine. I'm doing 1x5 on Day 1 and 3x8 on Day 3 . . . I'm about to pass my old PRs on the 1x5 and 3x8 is going up slow & steady.
BiggT: thanks for stopping by bud. . . bodyweight is . . . 167.5. LoL I'm shooting for .5 lb / wk, and so far doing just that, give or take. If it makes you feel better, I had fried chicken twice this week and a nice steak/potato/cheesecake dinner last night. LoL I'm adding in more red meat and olive oil now to help boost the weight a bit.
BiggT: thanks for stopping by bud. . . bodyweight is . . . 167.5. LoL I'm shooting for .5 lb / wk, and so far doing just that, give or take. If it makes you feel better, I had fried chicken twice this week and a nice steak/potato/cheesecake dinner last night. LoL I'm adding in more red meat and olive oil now to help boost the weight a bit.
