[SniperForce-Duffek]

Originally Posted by black_angus

I'm not overly worried. If I can't destroy a PT test after 9 weeks of getting smoked, ruck marches, and all the other **** I'll be doing, then I need to take a bullet to the chest.

But you're going to pog land where ruck marches don't exist. It would behoove you, to start running. Suck now, so you aren't 'that guy' when you're there. Trust me.

[black_angus]

Ruck marches exist in Basic.

[Squirrelly Wrath]

Past couple weeks I've noticed pain in my left delt towards the end of a shoulder workout. Dont think it's joint pain, but it's definitely enough to stop me in my tracks and call it a day for shoulders once it happens.

Thought's, Advice?

Calling Pelto

[Lurker27]

modified lurker extensions

[black_angus]

Forgot to post this.

[Lurker27]

Deep as **** and easy, nice work

[Squirrelly Wrath]

GJDM, My goal for the up coming year^^

Along with a 500lb Dead, and a 315 bench.

Big year ahead.

[underdog2987]

Originally Posted by Squirrelly Wrath

GJDM, My goal for the up coming year^^

Along with a 500lb Dead, and a 315 bench.

Big year ahead.

That's where I want to be if my body will hold up.

[Pump Revolution]

Today sucked

Incline BB: 175, 195, 245x1 Last week was 240x3
Flat DB: 75s 8, 8, 10?
Incline flys: 35s 15, 15, 18
RGBP smith: 185* 4x5, 7 Was 185 4x5, 13
Wide curls: 120 4x5, 12
HS dips: 245* 8, 8, 18
Rev curls: 70 12, 20
SC: 50 15, 15, 20
Incline DB: 20s 15, 15, 20

Biceps went well, but those have always been an easy group for me.

[WorldStrike]

The gap between your incline max and your flat DB #s seems very strange. Were you purposely keeping flat DB lower? Not sure what program you're on, if any.

[Pump Revolution]

Originally Posted by WorldStrike

The gap between your incline max and your flat DB #s seems very strange. Were you purposely keeping flat DB lower? Not sure what program you're on, if any.

I'm doing the DB reps at a slower pace, trying to focus more on form. Never had good endurance either.

[Nikilwig]

Originally Posted by Squirrelly Wrath

GJDM, My goal for the up coming year^^

Along with a 500lb Dead, and a 315 bench.

Big year ahead.

Me too dawg, minus the squat. 405 for a rep or two will be good enoguh for me.

[Hawke]

Deadlifted for the first time in >2 months. Hit 405x2 @ 180lbs BW. Feels good man.

[black_angus]

1/2-

Fat bar press- 3x5@135, 3x3@155, 1x2@165, 1x2@175, 1x10@135
Pullups x5 and band pull aparts x10 superset in between all press sets
GHR- 3x10
DB cheat curl and press- bunch of triples up to 60's, superset with GHR x5
Fat bar curlz- 5x10

Notes: My fat gripz came in today, so I can start working on getting gorilla arms. I plan on using these for anything with any sort of volume, as well as a lot of my warm up sets for heavy work.

[paintballh00dlum]

angus how many times a week do you squat?

[black_angus]

At least twice. Sometimes three times, when you count in a squat variation that I occasionally do on my deadlift day. I'm not doing any specific programming right now, as I have 12 days until I leave for Basic. I'm just working up to PR's on the main lifts, and doing whatever work I feel like around that.

In general, I try to squat and bench at least twice a week, deadlift once, and press once. On the high end, I will throw in variations of the lifts and squat three to four times a week, deadlift twice, bench three times, and press three times. I've found that high frequency is the absolute best training methodology for me (and for most people, really).

When I come back, I plan on squatting and benching twice a week, deadlifting once a week, and pressing twice a week, along with an additional variation of each lift at least once a week, hitting all of the lifts a grand total of 11 times per week. Contrast this to a once a week program, with a total of three or four main lifts and variations per week. I might also consider replacing the lift variations with the lifts themselves.

The thing with high frequency is that not only does it force you to know your limits in recovery, but it also increases your capacity to recover. This means you can do more work, which means you can increase recovery, which means you can do more work. There is a point of diminishing returns, of course, but the vast majority of people are nowhere near that point. You have to have a decent base of work capacity and recovery ability to begin with, but that is quickly attained by the beginner lifter.

Along with my main lift frequency, I also tend to train the lats during almost every work. This is generally pullups with various grips, sometimes weighted, and rows. I like to train small muscle groups multiple times a week as well; this includes neck work, calf work, forearm work, bicep work, etc. Occasionally I will go in twice a day, with the extra session just for these small muscle groups. This is pretty much the extent of my accessory work.

[Hawke]

Angus that 500lb squat looked super easy for you. Do you feel like you could go much higher?

[black_angus]

I honestly have no idea. I got the lift, and the next step is to do it in a meet.

[paintballh00dlum]

Originally Posted by black_angus

At least twice. Sometimes three times, when you count in a squat variation that I occasionally do on my deadlift day. I'm not doing any specific programming right now, as I have 12 days until I leave for Basic. I'm just working up to PR's on the main lifts, and doing whatever work I feel like around that.

In general, I try to squat and bench at least twice a week, deadlift once, and press once. On the high end, I will throw in variations of the lifts and squat three to four times a week, deadlift twice, bench three times, and press three times. I've found that high frequency is the absolute best training methodology for me (and for most people, really).

When I come back, I plan on squatting and benching twice a week, deadlifting once a week, and pressing twice a week, along with an additional variation of each lift at least once a week, hitting all of the lifts a grand total of 11 times per week. Contrast this to a once a week program, with a total of three or four main lifts and variations per week. I might also consider replacing the lift variations with the lifts themselves.

The thing with high frequency is that not only does it force you to know your limits in recovery, but it also increases your capacity to recover. This means you can do more work, which means you can increase recovery, which means you can do more work. There is a point of diminishing returns, of course, but the vast majority of people are nowhere near that point. You have to have a decent base of work capacity and recovery ability to begin with, but that is quickly attained by the beginner lifter.

Along with my main lift frequency, I also tend to train the lats during almost every work. This is generally pullups with various grips, sometimes weighted, and rows. I like to train small muscle groups multiple times a week as well; this includes neck work, calf work, forearm work, bicep work, etc. Occasionally I will go in twice a day, with the extra session just for these small muscle groups. This is pretty much the extent of my accessory work.

Wow nice response thanks.

I ask because I am planning on hitting every muscle group twice a week starting in a couple weeks. It seems like whenever I do, for example, chest on Monday, once thursday rolls around my chest feels completely recovered and I really feel like I could hit it again. That goes with all my bodyparts except legs sometimes they are sore for a few days. I know not having soreness doesn't mean you are fully recovered but I am going to try hitting them twice per week and see how I progress.

[black_angus]

How consistent are you with your sleep patterns? I have found that being consistent with my sleep is the best way to recover from day to day. Even if you don't get much sleep, being consistent with it is a very good thing. Getting 6 hours every day is way better than getting 4 for four nights out of the week and then 10 the other three.

[paintballh00dlum]

Its consistent. Usually I go to bed between 11:30 and 12:30 then wake up about 7 everyday.