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Got a question about Student Finance? Ask the experts this week on TSR! 14-09-2014
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    I find it very difficult to break heavy weights off the floor when I use a very wide sumo stance. I find it easier to break weights off the floor with a conventional but harder to lock them out. Semi-sumo provides a happy medium. I'm not really too clear at the moment because work makes me slightly retarded.

    I was only deadlifting once a week but squatting as wide as I did twice a week started to catch up to me basically.
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    Bench - 60kg
    3x10
    1x9
    2x8
    4x7

    Dips - BW
    1x6
    1x4

    Woo, fair bit of volume. I've been talking to Babyslayer on BB.com forums and I'm gonna be trying out some of his methods. It's high frequency, high volume stuff.

    Essentially, you start off with high reps high sets and keep adding weight till the reps get lower and lower. Then you add more assistance until you can only really do a few reps of bench/dip. Then you max on bench. He says to do quite a bit on dips but there was NO WAY I could do more. My triceps were killed by 10 sets of benching.
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    I don't entirely understand all that, but I suppose the take home message is moar volume and moar assistance for bigger bench. I'm sure you'll make some fairly decent gains making a change like that, my bench went up like 10kg within a few weeks of hammering high rep skullcrushers and more pressing volume, after having never isolated my triceps in my training life. It was like getting beginner gains all over, loved it
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    It's basically a form of western/linear periodisation with assistance work to keep the total volume high when you taper down the volume on your main lift. From the sounds of Michael's description anyway. Dave Tate did a good article on western periodisation on T-Nation where he talks about his lifting career as part of a series.
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    Exactly.

    Eventually, I'll be doing only 1 set for dips and bench press but high volume of assistance to keep up the total high.

    I'm not entirely sure how to go about the rest though. I think I'll try do something similar and just see how it goes. For squats I doubt I'll be doing as high reps. I just can't bring myself to do them because I will actually die.
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    Bro man, you just broke a plateau on Madcow's and now you changed routine? You shouldve stuck for a bit longer and you couldve made solid progress on bench. Madcows was obviously working.
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    Yous lot look into routines too much. I don't see what really matters as long as you're doing main lift+assistance as regular as possible
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    Yes but it's the Summer and I wanted to do some high frequency stuff.
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    Pull-ups - BW
    1x8
    1x5

    Chin-ups - BW
    1x3
    1x4 (Put on a better song)

    T-Bar Pull-ups - BW
    1x4

    Barbell Rows - 50kg
    2x8

    Barbell Curls - 18kg + bar
    1x12
    1x10

    Hammer Curls - 10kg
    2x7


    Could have done more I think but just easing myself into it.
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    Rack Pull - 150kg
    1x10 (had more in me but grip was weak and just the beginning)

    Deficit Deadlift - 100kg
    1x10 (again, easily had more in me)

    Leg Press
    40kg - 1x20
    80kg - 1x20
    120kg - 1x20
    160kg - 1x20

    Back extension - 10kg
    3x10

    Leg Curl - 70
    3x10

    Just easing into it so didn't push myself so hard. Next time I'm gonna up the reps/sets and we'll see how it goes.
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    Forgot to log yesterday's workout,

    Bench - 65kg
    2x10
    1x8
    1x6
    1x7
    3x5
    2x4

    Dips - BW
    2x6
    1x2
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    (Original post by Michael XYZ)
    Forgot to log yesterday's workout,

    Bench - 65kg
    2x10
    1x8
    1x6
    1x7
    3x5
    2x4

    Dips - BW
    2x6
    1x2
    Wack some weight on? Or do you struggle with these?
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    (Original post by Binkles)
    Wack some weight on? Or do you struggle with these?
    Technically I should. However, after 10 sets of benching my triceps are all but dead so adding weight at this stage is a bit silly I feel.

    ----

    Pull-ups - BW
    1x9
    1x5

    Chin-ups - BW
    2x4

    T-Bar pull-ups - BW
    1x5

    Wide-Grip Cable Row - 25
    1x20

    T-Bar Cable Row - 30
    1x20

    Pendlay Row - 55kg
    2x8

    Barbell Curl - 18kg + bar
    2x12

    Hammer Curl - 10kg
    2x8

    Machine Curl - 15kg
    1x10
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    (Original post by Michael XYZ)
    Technically I should. However, after 10 sets of benching my triceps are all but dead so adding weight at this stage is a bit silly I feel.

    ----

    Pull-ups - BW
    1x9
    1x5

    Chin-ups - BW
    2x4

    T-Bar pull-ups - BW
    1x5

    Wide-Grip Cable Row - 25
    1x20

    T-Bar Cable Row - 30
    1x20

    Pendlay Row - 55kg
    2x8

    Barbell Curl - 18kg + bar
    2x12

    Hammer Curl - 10kg
    2x8

    Machine Curl - 15kg
    1x10
    May just be me - but i always do them at the end of tricep work. But i really force them out though, like i feel dead at the end of each set. But imo they are an easy exercise to really force through. Went from bw to 20kg in 3 weeks too (Y)
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    (Original post by Binkles)
    May just be me - but i always do them at the end of tricep work. But i really force them out though, like i feel dead at the end of each set. But imo they are an easy exercise to really force through. Went from bw to 20kg in 3 weeks too (Y)
    Yes if I did them fresh I could do something that like (how many reps did you do with 20kg?).

    However, I'm shortening my rest periods quite a lot. Before I'd rest pretty much any amount whereas now I keep rest intervals at 1 minute.
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    Squat
    60kg - 1x5
    80kg - 1x5
    100kg - 1x5 (put belt on - first time using!)
    120kg - 1x5
    135kg - 1x3

    Good Morning
    20kg - 1x10
    60kg - 1x10
    80kg - 1x10

    Leg Curl
    70 - 3x15

    Hadn't squatted for a while so just getting back into it, had one or two more reps in me I think. First time using the belt too - I think I should have had it a bit tighter though so will try that next time. Also first time doing good mornings. Not too sure on how my form was but they were okay.

    My legs have been really sore since prom on Friday. A lot of dancing so my right foot and both my calves are quite sore.
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    Do you ever do any cardio? Cos sore legs from cardio? jeez
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    (Original post by Arturo Bandini)
    Do you ever do any cardio? Cos sore legs from cardio? jeez
    Well nothing planned. I usually play tennis/football/badminton with friends once or twice a week.

    You mean the dancing? Well, you'd really have to see how I dance and then think about doing that for 3-4 hours and make your mind up. Wearing the shoes I was (smart shoes) and all didn't help.
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    I'd love to see you dance, Michael. Let's arrange something.
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    Sure. Any time for you.

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