Spiny's Log

[Mike_RN]

No troll at all but have you ever switched to low volume higher weight work? I came from PLing so I blew up with BBing volume during the first 2-3yrs competing. That said, I had plateaued until I went back to the 6-8rep ranges on prime movers. 10wks with Low Vol/Hi Lbs followed by 8-10wks od Hi Vol/Lo Lbs.

I keep switching up the accessory lift volumes weekly just for shits and giggles during the cycles.

Kudos for building that kind of work capacity though...I get tired reading those leg days!

 

[spinyvegeta]

No troll at all but have you ever switched to low volume higher weight work? I came from PLing so I blew up with BBing volume during the first 2-3yrs competing. That said, I had plateaued until I went back to the 6-8rep ranges on prime movers. 10wks with Low Vol/Hi Lbs followed by 8-10wks od Hi Vol/Lo Lbs.

I keep switching up the accessory lift volumes weekly just for shits and giggles during the cycles.

Kudos for building that kind of work capacity though...I get tired reading those leg days!

All the time, I switch it it up. Depending on my goals.

 

[spinyvegeta]

Bi's & Tri's
Preacher Curls
50x20
60x15
70x10
80x10
90x10
100x10

Rope Pulldowns
100x10
110x10
120x10
130x10
140x10
150x10

DB Curls
25'sx10
30'sx10
35'sx10
40'sx10
45'sx10
50'sx10

DB OH Tri Extension
25'sx20
30'sx20
35'sx20
40'sx20
45'sx20
50'sx20

Rope Curls
100x10
110x10
120x10
130x10
140x10
150x10

Skullcrushers
90x10
120x10
140x10
160x10
180x10

Crucifix Cable Curls
100x10
110x10
120x10
130x10
140x10
150x10

Reverse Curls
100x10
110x10
120x10
130x10
140x10
150x10

Preacher Curl Machine
50x30x3

Seated Dips
100x30x3

Big shout out to Rob at Iron Legion, recieved my Invictus on Saturday and started it yesterday. Only had an hour to train today but definitely got my money's worth. Walked out of the gym with a monstrous pump. Going to start some clen tomorrow. Weight was only 263 after the weekend, so I'm still on track.

 

[spinyvegeta]

Delts & Traps
DB Side Raise
20'sx10
30'sx10
40'sx10

DB Front Raise
20'sx10
30'sx10
40'sx10

BB Front Raise
50x20
100x15
150x10
200x10

DB Press
40'sx15
50'sx15
60'sx15
70'sx15

Crucifix Cable Laterals
80x20
90x15
100x10
110x10
120x10

Rope Facepulls
100x10
110x10
120x10
130x10

Bent Over Reverse Flys
25'sx10
30'sx10
35'sx10
40'sx10

Rope Front Row
100x10
110x10
120x10
130x10

Straight Arm Pulldown
100x15x4

Straight Arm Raise
50x15x4

Shoulder Press
90x20
180x15
270x10
360x5

Shrugs
550x10x4

Decent workout today. Very slow reps and lots of squeezing on every rep.Started some clen today and I will probably run it for a week on and week off for a little bit. Started to run out of steam towards the end but was only running with 4 hours of sleep under my belt. Here come the shakes.

 

[spinyvegeta]

LEGS
Squats
135x15
185x10
225x10
275x10

Seated Calf Raise
75x20
100x30
170x20
240x20

Hack Squat
150x10
200x10
250x10
300x10
350x10

Reverse Hack Squat
100x20
150x10
200x10
250x10

Leg Press
260x30
350x25
440x20
530x20

Glute Kickback
65x10
70x10
75x10
80x10
85x10

Went light today because my knees were not liking the bending. They eventually warmed up and I started pushing more. Too many carbs yesterday apparently because I was sweating like a pig the whole workout. Decided to not check my weight for a week or so to give things a chance to kick in without expectations.

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5
315x3x3
225x15

Incline Press
140x15
180x15
230x10
270x10
320x10
360x8

Cable Crossovers
60x15
80x15
100x10
120x10
140x10

Single Arm Chest Press
90x10
225x10
180x10
135x10

Cable Flys
100x10
120x10
140x10
160x10
180x10
200x10

Incline DB Press
45'sx15
75'sx15
65'sx15
55'sx15

DB Flies
30'sx10
40'sx10
50'sx10

As I get farther into this cruise, I feel that my strength has taken a step down. Not that much thanks to the SDMZ5.0. I'm staying in the low 260's right now but I have been eating extra this week. Time to buckle down and curb that. Bring this gut into shape. Once that happens, my body will be completely transformed

 

[BrotherIron]

Interesting training style

 

[spinyvegeta]

Interesting training style

Why you say that

 

[BrotherIron]

Why you say that

B/c it's different than what most of us do on here.

 

[spinyvegeta]

B/c it's different than what most of us do on here.

What approach do you take?

 

[BrotherIron]

What approach do you take?

My approach is to get as strong as possible are my weight without moving up a weight class. So... training volume at times and training my nervous system at other times.

 

[spinyvegeta]

CHEST
Bench
135x5
185x5
225x5
275x5x3
225x10x2

Incline Press
140x20
180x15
230x10
270x10

Pec Deck Flys
100x20
140x20
180x10
150x20

Chest Press
100x20
140x15
180x10
150x20

DB Flys
30'sx10
40'sx10
50'sx10
60'sx10
70'sx10

Cable Crossovers
60x20
80x20
100x20
120x20

One Arm Chest Press
90x20
135x15
180x10
225x10

Cable Flys
100x20
110x15
120x10
130x10

DB Press
50'sx20
60'sx20
70'sx20
75'sx20

15 mins Elliptical

Really nice workout today. Lots and lots of reps. After 3 days off i was dying to get back in the gym. Body waa starting to stiffen up, wrists hurt, all of the effects of not lifting, lol. Might have an offer on my house too so things are looking up. Maybe