Old-School 3 day per week thread....

[endpoint]

second work out i ever did was simmilar to that.

no bicep curls or calf raise or any isolation movements though.

My great lowerback developement is thanks to a work out like that. (my only complaint is that after 6 hours of crate lifting at work is that my back doenst have a lot of endurance)

make sure you eat a lot. I wasnt eating too well and didnt get as strong or as big as i should have.


after that i tried:

bench 5X5
squat 5X5
dead 5X5

three times a week. i didnt manipulate the volume well enough on that one.....and burnt out, got sick every week. if i was to do it again i would follow a better periodization model......but i train using conjugate periodization......and im never trying anything else!

 

[The Shadow]

I'd like to know this as well.

You guys are getting "light" (which means in relative terms of weight) and "intensity".

Ever heard of Breathing 20 rep squats??

20 rep Deadlifts are even better. GIve it a try. Take your perceived 10-12RM and do 20 reps and then talk to me about "light"...

 

[frorider6]

I haven't done deadlifts in a while, so I just threw 2 plates on the bar figuring I could dead 135 close to 20 times. I was dead at 12. I guess next time, I'll take a few breaths and keep going.

Officially, for the beginning of the program, I am 6'2" 207 lbs and 7.2% bodyfat.

 

[gymtime]

You guys are getting "light" (which means in relative terms of weight) and "intensity".

Ever heard of Breathing 20 rep squats??

20 rep Deadlifts are even better. GIve it a try. Take your perceived 10-12RM and do 20 reps and then talk to me about "light"...

I don't get it. I mean, I understand that high rep/low weight can be just as demanding, but where's the benefit? And, how am I supposed to do 20 reps with 10-rep-max weight?

 

[The Shadow]

I don't get it. I mean, I understand that high rep/low weight can be just as demanding, but where's the benefit? And, how am I supposed to do 20 reps with 10-rep-max weight?

Because after the first ten or so, you pause for several deeps breaths between each rep thereafter and grind out until 20.

Just try it. One time. Take your 12rm weight on squat and do the first 10-12 in normal fashion and then deep breathing and grind out the rest. It's a lesson in intensity.

 

[The Shadow]

I haven't done deadlifts in a while, so I just threw 2 plates on the bar figuring I could dead 135 close to 20 times. I was dead at 12. I guess next time, I'll take a few breaths and keep going.

Officially, for the beginning of the program, I am 6'2" 207 lbs and 7.2% bodyfat.

That's ok. True Intensity comes with experience by forcing the boady past a "PERCEIVED" limit.

Next time, pause with the bar on the ground between reps and take at least 5 deep breaths.

Trust me on this and be patient.

 

[gymtime]

Because after the first ten or so, you pause for several deeps breaths between each rep thereafter and grind out until 20.

Just try it. One time. Take your 12rm weight on squat and do the first 10-12 in normal fashion and then deep breathing and grind out the rest. It's a lesson in intensity.

Sounds like a lesson in torture. I'll try it Corn. But I have a feeling I'll be cursing your name the following day.

 

[nugg]

Dead ON!

20 rep Deadlifts are even better. GIve it a try. Take your perceived 10-12RM and do 20 reps and then talk to me about "light"... [/B]

I know what you mean.


At a recent training session

265 for 30 reps- 6 out of 7 guys could not stand up and two puked.

By far the most difficult thing I have ever tried.

 

[BuggyWhips]

I got to about 10 DL's last night and then my lower back started to feel tight. I dont know if this is what is supposed to happen or if i am doing them wrong.I used light weight all through out cause i didnt know what to expect with this program.

 

[The Shadow]

I got to about 10 DL's last night and then my lower back started to feel tight. I dont know if this is what is supposed to happen or if i am doing them wrong.I used light weight all through out cause i didnt know what to expect with this program.

That is to be expected.

Doing regular or sumo stance. Sumo is a bit easier on the low back, as the start becomes more of a hip movement.