YB
BannerBanner

Helpful ReplyHot!Brett's Journal: Turn Up the Volume

Page: << < ..101102103104 Showing page 104 of 104
Author
ANIMAL
Pro-Member
  • Total Posts : 10307
  • Reward points: 7297
  • Joined: 2009/09/06 10:51:59
  • Location: South
  • Status: online
Re: Brett's Journal: Turn Up the Volume 2017/12/15 20:49:21 (permalink)
0
Brett
Putting some thought into the PCT routine I'll be doing.
 
Took the basic stronglifts 5x5 and moved it around a bit. Done every other day so A/x/B/x/A/x etc. Basically keeping legs on one day, back on another, and splitting a fair bit of pressing between the two.
 
A: Back Raises (warmup), Zercher Squats 5x5, Bench 5x5, Lying Leg Curls 5x5, DB Shoulder Press 2x10
B: Chinups 3x10, OHP 5x5, Rows 5x5, DB Bench 5x5, DB Curls 2x10, SLR 2x10
 
Bare in mind I can't deadlift. I plan to do this until PCT end and a few weeks after, before starting another hypertrophy wave. Thoughts?


It’s good but you need a lat exercises on day 1..you want to keep it full body not split so you get the benefit of frequency. Hit it hard and go home.

Swap chins for Leg Curls.

Why 3 exercises for shoulders but no triceps?

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
Brett
Pro-Member
  • Total Posts : 5058
  • Reward points: 10941
  • Joined: 2004/04/03 10:20:37
  • Location: Australia
  • Status: offline
Re: Brett's Journal: Turn Up the Volume 2017/12/15 20:56:38 (permalink)
0
Fair point. Switched.
 
SLR is really just a token gesture as they don't seem to get much direct work with OHP. I decided as I was doing 5 different pressing movements that tris would have enough there. Not opposed to adding a few sets of pressdown though if you think it's not enough.
ANIMAL
Pro-Member
  • Total Posts : 10307
  • Reward points: 7297
  • Joined: 2009/09/06 10:51:59
  • Location: South
  • Status: online
Re: Brett's Journal: Turn Up the Volume 2017/12/15 21:02:26 (permalink)
0
Always do your pressdowns! Triceps are the most important thing for big presses and you won’t get pic pecs without big presses!

Yeh Side Delts are such a small muscle group they can be trained and recover very quickly(you could probably do 2 sets each session!)

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
Brett
Pro-Member
  • Total Posts : 5058
  • Reward points: 10941
  • Joined: 2004/04/03 10:20:37
  • Location: Australia
  • Status: offline
Re: Brett's Journal: Turn Up the Volume 2017/12/15 21:12:07 (permalink)
0
Cheers pal I was umming about it. In.
 
All set for PCT now lol.
Brett
Pro-Member
  • Total Posts : 5058
  • Reward points: 10941
  • Joined: 2004/04/03 10:20:37
  • Location: Australia
  • Status: offline
Re: Brett's Journal: Turn Up the Volume 2017/12/17 13:47:20 (permalink)
0
5 hour sleep today as I switch from nights. Not really feeling it to start with. On top of that I stupidly tried to update my to-do list software on my phone and the thing wiped a years worth of reminders and calendar dates. AND now I find that Google has changed how it works on mobile, so I can't even insert gifs so for now all my updates will be 'still life.' Bar$tard!



Workout 4: Sat 16/12/17 1440-1610hrs
Pmag Day #8
Week 3

45° Back Raises (L6)
BW x15, x15

Remembering to point toes straight down. Good warmup.


DB Single Leg Split Squats
12.5kg x10, x10, x10, x10

Bumped by 2.5kg. Panting after first bloody set! Following sets did not get easier lol. Extra attention to form as it annoyed sciatica a bit last week. Much better today. Still need to reduce slight bouncing/stretch reflex at the bottom.


Sled Leg Press (L5 heels 2nd notch inside shoulders)
80kg x10, 110kg x5, 130kg x3
140kg x10, x10, x10, x10

Bumped by 10kg. Should have 1 or 2 increments left as I work up to six sets. Confirmed still aggravates sciatica even though perfect form. May try putting feet lower on the platform to reduce hip angle. Last resort is put the seat back more reducing ROM.


Hip Thrusts
40kg x10
47.5kg x10, x10, x10, x10

Bumped 2.5kg today. Burn on these is insane. Solid work here. Legs like jelly at this point. Been a while since I felt that.


DB Lateral Raises
7.5kg x10
10kg x10, x10, x10, x10

A tentative 2.5kg increase on these. Plus a warm up set. Went well. Did have a click in my right shoulder though that didn't let up during sets. No pain just annoying really.


Seated DB Triceps Ext
12.5kg x10,
17.5kg x10, x10, x10, x10

Plus 2.5kg here. Love this one. Really seems to give tris a belting much more than lying down. Glad I tried it. Energy getting low now.


Cable Curls (chrome bar)
15kg x10,
20kg x10, x10, x10, x10

Plus 2.5kg today. Pushing a bit not not too challenging.


Total training time 1:30hrs

Nice end to the week. Next week up to five sets. DOMS have been appearing this week no doubt will be crippling by end of cycle lol.

Thanks for reading.
dirtyvest
Moderator
  • Total Posts : 50215
  • Reward points: 13936
  • Joined: 2002/04/11 22:19:49
  • Location: UK
  • Status: online
Re: Brett's Journal: Turn Up the Volume 2017/12/17 15:02:18 (permalink)
0
Good work on the increases and progression

Sent from my ALE-L21 using Tapatalk

Page: << < ..101102103104 Showing page 104 of 104
Jump to:
©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
(posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
© 2017 APG vNext Commercial Version 5.5