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  #1511  
Unread 11-19-2012, 07:45 AM
RobertD RobertD is offline
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Quote:
Originally Posted by Not Sure View Post
That is an understatement.

How long have you been lifting? The longer you've been seriously, smartly lifting, the slower and more uneven progress becomes.

Do you always perform the same exercise order, e.g. does Bench always come before BOR or before Chins?

Check your workout log and post the latest 3 reps and sets and weights for BOR and Chins when they were "heavy" (3-4x6-8), and go back and also post what the numbers were 3 months ago.
Lifting for 4 years, but I've made a lot of mistakes.

3 months ago (cutting)
Chin ups:
7x bw + 44 lbs
8x bw + 22
10x bw

BOR:
12x 143 lbs
12x 143

Now:
Chin ups:
6x bw + 44
8x bw + 22
10x bw

BOR:
12x 143
12x 143

Only 4 weeks ago I decided to switch up the routine and do some heavier Rowing on one day. Thought it might help but I haven't gained strength.
I actually lost a rep on my top set chin ups, probably due to weight gain from bulking (6kg heavier now).

Other strength stats:
Squat: 286.5 x 8
Bench: 220.5 x 6
Deadlift: (only do them once in a while) 352 x5

1.80m, 82.5kg, bf 16-17% (Going into a cut now)

Most of the time I superset Chins and Bench. (but with plenty of rest in between) So my strength is up on both the top sets of both exercises.

Last edited by RobertD : 11-19-2012 at 07:51 AM.
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  #1512  
Unread 11-19-2012, 08:11 AM
Not Sure Not Sure is offline
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Yeah we all made mistakes early.

On an experienced lifter, IMO 4wks may be too early to see progression on a lift (Rows).

Today you're doing 6 chins at 181+44= 225lbs for an estimated 1RM of 268lbs.

At the end of your last cut you were doing 7 chins at 168+44= 212lbs for an estimated 1RM of 261lbs.

So in 3 months you've added 7lbs to your estimated max chin-up strength.

Don't track exercises like chins and dips by the weight you add. Hit the scale in workout clothes at the gym and use your total (body + dipping belt + plates) to track progression.
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  #1513  
Unread 11-21-2012, 08:15 AM
RobertD RobertD is offline
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Quote:
Originally Posted by Not Sure View Post
Yeah we all made mistakes early.

On an experienced lifter, IMO 4wks may be too early to see progression on a lift (Rows).

Today you're doing 6 chins at 181+44= 225lbs for an estimated 1RM of 268lbs.

At the end of your last cut you were doing 7 chins at 168+44= 212lbs for an estimated 1RM of 261lbs.

So in 3 months you've added 7lbs to your estimated max chin-up strength.

Don't track exercises like chins and dips by the weight you add. Hit the scale in workout clothes at the gym and use your total (body + dipping belt + plates) to track progression.
Hmm, thanks for the response.
I guess I might have gained a little bit of strength. Though 3.5 kg strength gain over a period of 2 cycles of Generic Bulk just seems to be a bit on the low side. I was wondering if I could change something up in that could give me some better results.. Maybe I'll go for a back specialization routine next cycle.
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  #1514  
Unread 11-21-2012, 08:39 AM
Not Sure Not Sure is offline
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Quote:
Originally Posted by RobertD View Post
Hmm, thanks for the response.
I guess I might have gained a little bit of strength. Though 3.5 kg strength gain over a period of 2 cycles of Generic Bulk just seems to be a bit on the low side. I was wondering if I could change something up in that could give me some better results.. Maybe I'll go for a back specialization routine next cycle.
Gains slow down as a trainee becomes more advanced/approaches their genetic potential. It's talked about here and in books such as Practical Programming. You did say you've been lifting for 4 years, a good portion of that seriously training, right?

You can always start your next upper day with chins, bw+30lbs, and see if you can beat 7 reps (because the +30 will be the same weight you had at the end of the cut with +44).
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  #1515  
Unread 11-26-2012, 10:14 AM
FreyJey FreyJey is offline
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Rest between exercises on this routine?
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  #1516  
Unread 11-26-2012, 10:38 AM
Artie Artie is offline
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Quote:
Originally Posted by FreyJey View Post
Rest between exercises on this routine?
Year and half between sets.
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  #1517  
Unread 11-26-2012, 10:53 AM
FreyJey FreyJey is offline
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I was thinking.about how to include a OHP on this routine... Maybe changing inclined bench and do inclined flyes+OHP?
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  #1518  
Unread 11-26-2012, 12:26 PM
Brazilianuts Brazilianuts is offline
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did you even read the first page?

question number 1 is answered there
and number 2 is answered somewhere in this thread too
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  #1519  
Unread 11-26-2012, 01:06 PM
FreyJey FreyJey is offline
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I have taken a quick look for every page... Lyle also said that you can add 2 sets of shrugs after back... 2x6-8 or 2x10-12 or 2x 12-15, how much rest between sets??

Something like this can be done??

Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline Flyes: 2-3X10-12/2'
Chin: 2-3X10-12/2'
OHP 2X10-12
Shrugs 2x10-12/12-15/6-8???
Triceps: 1-2X12-15/1.5'Biceps: 1-2X12-15/1.5'
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  #1520  
Unread 11-26-2012, 06:07 PM
Heavy_Lifter85 Heavy_Lifter85 is offline
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I'm sure this has been asked, but forgive me - the thread is 152 pages. In the original post for this thread, Lyle has 60 or so reps for quad dominant moves and 60 or so reps for hamstring dominant moves (120 or so total reps)

My question is: If I want to do a similar volume, but can ONLY do back/ front squats at present, do I do 60 reps? Or 120? Because 120 seems crazy... Thanks everyone.
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