Luco's log - 2nd try- Rebuilding after injury

[David]

Wanted to check in and give you the thumbs up

You're doing great and keep up the hard work. It's all worth it.

[luco]

Thanks, David! I'll keep at it for sure, no more slacking!

Forgot by the way:
Before I did my TGU's today I did some tricep pressdowns on a cable pulley machine.

3x5x (?) - All but one plate on the weightstack, 13 in total. Total weight I have no clue cause the geniuses that crafted the thing covered the weightstack for 'safety' so you can't read any of the numbers..
Felt good and I'm thinking of adding them to my friday workout. How are views on these vs dips? These feel like they have better carry over into the bench.

[David]

Tricep pressdowns vs. dips...

I do both. I started the dips again on chest day as the tri's are already warmed up. The TPD's I'll do on arm day along with some other movements so I stimulate them twice a week (actually three counting the press on shoulder day). If you want to do them in the same day, do dips first (weighted if your able) and finish off with a set or two of high rep TPD's. This gives a good pump of course, but also gets the blood flowing to the area. Better for recovery, removal of waste etc.

[luco]

I'm not interested in pump or arm size. I want my bench to go up. High rep pressdowns won't make me stronger, they'll just increase the bloodflow and muscle endurance. I'm doing weighted dips at 3x5 with about 15 kg now, but I feel like they stress my chest, arms and shoulders in a much different way than the bench press. The TPD movement feels more like the lockout part of the bench press.

I saw you went back to a split workout in your log. Why the change-over? Have you reached your goals strength-wise? Have your goals changed? For how long have you tried a compound full body program?

[holvoetn]

Luco, already considered floor press as assistance exercise ?
Very taxing on the triceps and quite useful to train lockout.

[luco]

I'd like to do floor presses, but my gym is so tightly arranged that I can't imagine finding a place to lay down with a heavy barbell (I do my TGU's in the stretch area, which is on the other side of the gym from the barbells). Don't feel like navigating through endless rows of nautilus machines carrying a 80kg barbell . Sounds like a future strongman exercise though.

[holvoetn]

You can also do them with dumbbells. Easier when you get stuck too
Walking over to the stretch area with the dumbbells would be farmer's walk then.

Combine and optimize, you see

[David]

I saw you went back to a split workout in your log. Why the change-over? Have you reached your goals strength-wise? Have your goals changed? For how long have you tried a compound full body program?

I haven't reached the strength goals yet, however I need to put them on equal importance with my desire to compete early next year. The full body started out strong the first week and a half, but the last couple of workouts really hit me hard. Not sure why I was so drained half-way through. At any rate, I figure I can still work on the strength goals by making the first lift for each major muscle group a heavy compound i.e. squat 3x5. I can then follow it up with a combination of compound and isolation movements in the 8-12 rep range since I'm working each part once per week. I figure this way I can still work on PR's while hitting it from a BBing perspective. The contest I'm looking at is only around five months away so I need all the work I can get in before it rolls around.

I'm glad I took a brief break from splits, but for right now it is what I need.

[luco]

I haven't reached the strength goals yet, however I need to put them on equal importance with my desire to compete early next year. The full body started out strong the first week and a half, but the last couple of workouts really hit me hard. Not sure why I was so drained half-way through.

Long as it's a well thought through decision and not a way of taking the 'easier' approach, I wish you the best of luck in your switch.
I have to say though that if you've only tried the program for a few weeks you can't really judge it's effectiveness. Measure strength and body gains/losses on both programs for a set period of time and make an informed decision on what works for you, if you haven't already. Workouts being hard shouldn't be a reason to stop/switch, it should be a sign that you need to do those exercises that are challenging more. All just my opinion obviously, please don't take offense!

[David]

No offense taken

I need to throw in that for the first couple of years I did full body 5x5 routines exclusively. The last couple of workouts being hard wasn't what prompted me to switch back to splits, but it did give me time to evaluate which path of training to take for a goal that is rapidly approaching. I wouldn't say the splits are easier, just more targeted. DOMS and I are old friends lol!

I'm looking forward to the heavy 5x5 on the primary lifts for each body part thought. Looking for new PR's.

Tell you what...I'm going to try and catch you on the squat and you can work on catching me on the press. Little friendly motivational challenge.

[luco]

Fair enough! I didn't mean splits are easier, I was just wondering whether it was what you were used to doing, so easier for you. But if it's not and you've made a change to help you reach your goals quicker, go for it!
As for the friendly competition: great idea, I'll be testing my maxes at the end of this month, I'll be keeping an eye on your log to see your progress!

[luco]

Today's workout, more failing. Time for a deload.

Squat:
10x 20
5x 60
5x 80
5x 100
4x 120 - DAMN! Failed on the 5th. Deloading to 110 next time.

Bench press:
10x 22,5 - Just added the 1.25kg plates at the beginning to keep weight changes easy.
5x 42,5
5x 62,5
3x 72,5
5x 82,5 - Grrr, another spotter touching the bar on the 5th rep.. Pretty sure I would have forced it up, but deloading anyway. Back to 75.

BOR:
5x 60
1x8x 70 - Deloaded from 77,5.
2x5x 70

Pullups:
2x6x BW - Just to finish up, was already beat.

No TGU's today, will do em on wednesday. Feel a bit crappy about having to deload, but I know it's time and it'll increase my numbers in the long run.

[luco]

Today's workout:

Squat:
10x 20
5x 60
5x 80
3x5x 100

OHP:
10x 20
5x 30
3x 40
1x 50
0x 55 - Couldn't move it at all. Ridiculous seeing as I made 5 reps with 52,5..
3x 50
2x5x 45
1x8x 45 - Moving back up from here, work on speed.

Deadlift:
5x 60
5x 80
5x 100
5x 125 - Not very hard at all, still no chalk though, will have to get some soon.

Dips:
8x BW
8x BW+15
7x BW+15 - Damn, was going for 8.

TGU:
5/3/2x both sides x 14 kg's - Excellent! 20 total (10 left/10right) so moving up to 16 kg.

Was in the gym for over 2 hours because my friend joined me, which was cool but took me about an hour teaching him the lifts.

Eating way less calories than I used to, but I feel as though I'm losing mostly bodyfat as long as I lift heavy and get my protein (120-250g a day, depending on finances :')) so I might keep at this til I'm below 15%BF (think I'm about 16-17@80-81kg now, abs starting to show again) and/or I get a parttime job to pay for more/better food. I'd like to have two meals containing meat in a day, but it's not in the cards at the moment. Eating alot of eggs, milk, cheese, tomatoes (simple veg, just snack on em) and peanutbutter and whatever meat is discounted. Spending about 2,5-3 euros a day on food with the exceptional feast during the weekends. Would like to have at least 10 to spend, would make meals alot more enjoyable.

[holvoetn]

OHP:
...
0x 55 - Couldn't move it at all. Ridiculous seeing as I made 5 reps with 52,5..

<snip>

Eating way less calories than I used to, but I feel as though I'm losing mostly bodyfat as long as I lift heavy and get my protein (120-250g a day, depending on finances :')) ...

That highlighted part might be the explanation of the issue with OHP.

[luco]

Possibly, I'll add in a carton of milk (35g protein/500kcals). Cheap, tasty and nutritious milk.. Mmmm. Mr. T had all the answers..