Lol I just want to be 10% bf
I want the aesthetics man @Waterproof I just got my first week's programming sent to me and he's focusing on triceps for the same reason you mentioned.
Lettuce see how this goes
Accessory Movements? Periodization? Talk to Me
- Thread starter iBrowse
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I want the aesthetics man @Waterproof I just got my first week's programming sent to me and he's focusing on triceps for the same reason you mentioned.
Lettuce see how this goes
Once of the days will have me doing ~5 second paused back squats
Waterproof
Warrior Lifestyle
Yeah brudder your bench about to shoot up quickLol I just want to be 10% bf
@Waterproof I just got my first week's programming sent to me and he's focusing on triceps for the same reason you mentioned.
Lettuce see how this goes
He said to do that @255 which is usually my first set when I squat and I can knock out 12-15 easy...at a moderate pace though
This shyt sounds like I'll need a prayer before I start.
My coach tends to always program tempo days for the big lifts when we move through strength cycles.Once of the days will have me doing ~5 second paused back squats
Especially squats and presses.
I love that shyt, the 31x1 tempo squats 3x5 @ 75% of 1RM on Monday were
So while my rom isn't an issue, the coach basically said that I need to break at my hips instead of my knees. I start my squat by bending my knees and it looks awkward as hell that my torso is so upright. So butt out first ( 
) and my hips, glutes and quads will carry the rep so everything else will follow.
Saturday was specific programming from him which was good but tbh it wasn't as hardcore as mine. HOWEVER, he has me doing workouts I'm weak at and don't like for that reason so there's that.
Goblet squats 3x10 "light weight"
Back squat 4x5 @255 ~5 second negative
DB Row 4x10 @100lb DB
Calf Raises 4x12 (they're still sore as I type this)
Chins 4 Sets w/ the first two stopping one rep from failure and the last to failure (my forearms and biceps are still sore...I haven't done these in a while)
I decided to just fukk around and do 2 sets of deads w/ 315 for 5 reps at the end to show my friend how to deadlift.
Today is a focus on chest and triceps w/ some hams, bis and back thrown in.
) and my hips, glutes and quads will carry the rep so everything else will follow.Saturday was specific programming from him which was good but tbh it wasn't as hardcore as mine. HOWEVER, he has me doing workouts I'm weak at and don't like for that reason so there's that.
Goblet squats 3x10 "light weight"
Back squat 4x5 @255 ~5 second negative
DB Row 4x10 @100lb DB
Calf Raises 4x12 (they're still sore as I type this)
Chins 4 Sets w/ the first two stopping one rep from failure and the last to failure (my forearms and biceps are still sore...I haven't done these in a while)
I decided to just fukk around and do 2 sets of deads w/ 315 for 5 reps at the end to show my friend how to deadlift.
Today is a focus on chest and triceps w/ some hams, bis and back thrown in.
This week so far
Day 1
Goblet Squats - 3x10 light weight.
Back Squats - 275 lbs 3x5. (Light but done in ~3 minutes no belt or sleeves)
Underhand Barbell Rows - 5x7.
Quad Extensions - 5x10 hold each rep at lockout for 2 seconds.
Calf Extensions - 6x8.
Pull-ups - 3 sets. The first 2 sets stop 1 rep from failure. The last set go to failure.
Dumbbell bench 3x5 95, 100 and 110 lbs ~3 minutes
30 minutes of cardio on the elliptical/stairclimber thing...moderate to I intermediate w/ intervals throughout
Day 2
Bench Press - 235 lbs @6x5 ~3 minutes (Im very weak in my bench relative to most people my age)
Standing Arnold Press - 4x8.
Dips - 3 sets. The first 2 sets stop 2 reps from failure. The last set go to failure.
Preacher Curls - 5x12.
Tricep Extensions - 6x12.
30 minutes of cardio on the elliptical/stairclimber thing...moderate to I intermediate w/ intervals throughout
Day 3
Kettlebell Swings - 3x8.
Deadlift Conv - 390 lbs 4x4. ~3minutes, straps only since I don’t have chalk
Dimel Deadlifts (~60% of the conventional) - 3x5.
T-Bar Rows - 5x7.
Hamstring Curls - 6x10.
Wide Grip Lat Pulldowns - 5x12.
30 minutes of cardio on the elliptical/stairclimber thing...moderate to I intermediate w/ intervals throughout
Day 4 ()
OHPs - 160 lbs max reps. 130 lbs max reps. (FAILED..only got it up for 2.25 reps and barely racked lol.) dropped it to 150 (5lbs up from the previous week) and did 5x3 w/ ~60 seconds rest between each then a “burn out” @ 135 till failure...which was 6 reps
Floor Press - heavy 3x4. (Gonna try dumbbells if the coach has it for me next week)
Standing Dumbbell Skullcrushers - 4x12.
Lateral Raises - 4x12.
Face Pulls - 5x12.
30 minutes of cardio on the elliptical/stairclimber thing...moderate to I intermediate w/ intervals throughout
Day 1
Goblet Squats - 3x10 light weight.
Back Squats - 275 lbs 3x5. (Light but done in ~3 minutes no belt or sleeves)
Underhand Barbell Rows - 5x7.
Quad Extensions - 5x10 hold each rep at lockout for 2 seconds.
Calf Extensions - 6x8.
Pull-ups - 3 sets. The first 2 sets stop 1 rep from failure. The last set go to failure.
Dumbbell bench 3x5 95, 100 and 110 lbs ~3 minutes
30 minutes of cardio on the elliptical/stairclimber thing...moderate to I intermediate w/ intervals throughout
Day 2
Bench Press - 235 lbs @6x5 ~3 minutes (Im very weak in my bench relative to most people my age)
Standing Arnold Press - 4x8.
Dips - 3 sets. The first 2 sets stop 2 reps from failure. The last set go to failure.
Preacher Curls - 5x12.
Tricep Extensions - 6x12.
30 minutes of cardio on the elliptical/stairclimber thing...moderate to I intermediate w/ intervals throughout
Day 3
Kettlebell Swings - 3x8.
Deadlift Conv - 390 lbs 4x4. ~3minutes, straps only since I don’t have chalk
Dimel Deadlifts (~60% of the conventional) - 3x5.
T-Bar Rows - 5x7.
Hamstring Curls - 6x10.
Wide Grip Lat Pulldowns - 5x12.
30 minutes of cardio on the elliptical/stairclimber thing...moderate to I intermediate w/ intervals throughout
Day 4 (
)OHPs - 160 lbs max reps. 130 lbs max reps. (FAILED..only got it up for 2.25 reps and barely racked lol.) dropped it to 150 (5lbs up from the previous week) and did 5x3 w/ ~60 seconds rest between each then a “burn out” @ 135 till failure...which was 6 reps
Floor Press - heavy 3x4. (Gonna try dumbbells if the coach has it for me next week)
Standing Dumbbell Skullcrushers - 4x12.
Lateral Raises - 4x12.
Face Pulls - 5x12.
30 minutes of cardio on the elliptical/stairclimber thing...moderate to I intermediate w/ intervals throughout
Last edited:
Last week
Day 1
Goblet Squats - 3x10 light weight.
Slow descending back squats (raw) - 265 lbs 4x5. ~4 minutes total
Meadows Rows - 5x7.
Quad Extensions - 5x10 hold each rep at lockout for 2 seconds.
Calf Extensions - 5x12 with 2 second holds at the top.
Pull-ups - 3 sets. The first 2 sets stop 1 rep from failure. The last set go to failure.
Decided to do 3x5 on dumbbell bench from 90 to 100lbs
Day 2
Bench Press - 235 lbs 6x5 ~4-5 minutes?
Seated Dumbbell Shoulder Press - 4x10.
Dips - 3 sets. The first 2 sets stop 2 reps from failure. The last set go to failure.
1 Arm Cable Bicep Curls - 5x10.
Tricep Extensions - 6x12.
Day 3
Kettlebell Swings - 3x8.
Deadlift Conv - 380 lbs 5x3 with short rest. ~4-5 minutes?
Back Extensions - Bodyweight 3x12 slow and controlled.
Underhand Barbell Rows - 5x12.
Single Leg Hamstring Curls - 5x10.
Wide Grip Lat Pulldowns - 125 reps.
Day 4
Military Press - 145 lbs max reps. 120 lbs max reps. ~4 minutes
Floor Press - heavy 4x5.
Barbell Skullcrushers - 5x10.
Lateral Raises - 4x12.
Face Pulls - 5x12.
That Friday I did 45 minutes of cardio and some accessories like heavy rows, back extensions, some lateral cable work on delts, cable crunches, etc.
Day 1
Goblet Squats - 3x10 light weight.
Slow descending back squats (raw) - 265 lbs 4x5. ~4 minutes total
Meadows Rows - 5x7.
Quad Extensions - 5x10 hold each rep at lockout for 2 seconds.
Calf Extensions - 5x12 with 2 second holds at the top.
Pull-ups - 3 sets. The first 2 sets stop 1 rep from failure. The last set go to failure.
Decided to do 3x5 on dumbbell bench from 90 to 100lbs
Day 2
Bench Press - 235 lbs 6x5 ~4-5 minutes?
Seated Dumbbell Shoulder Press - 4x10.
Dips - 3 sets. The first 2 sets stop 2 reps from failure. The last set go to failure.
1 Arm Cable Bicep Curls - 5x10.
Tricep Extensions - 6x12.
Day 3
Kettlebell Swings - 3x8.
Deadlift Conv - 380 lbs 5x3 with short rest. ~4-5 minutes?
Back Extensions - Bodyweight 3x12 slow and controlled.
Underhand Barbell Rows - 5x12.
Single Leg Hamstring Curls - 5x10.
Wide Grip Lat Pulldowns - 125 reps.
Day 4
Military Press - 145 lbs max reps. 120 lbs max reps. ~4 minutes
Floor Press - heavy 4x5.
Barbell Skullcrushers - 5x10.
Lateral Raises - 4x12.
Face Pulls - 5x12.
That Friday I did 45 minutes of cardio and some accessories like heavy rows, back extensions, some lateral cable work on delts, cable crunches, etc.
.