8/8/2013
Upper Push (Chest/Front and Side Delts/Triceps)
Barbell Shoulder Press (alternating in front and behind each rep) 135x16, 155x10, 185x8, 135x20
DB Arnold Press - 60x12, 70x12, 80x12, 90x10
DB Flys - 50x4x20
DB Pullovers - 70x4x20
DB Lateral Raise - 40x12, 50x12, 55x10, 60x10
Barbell JM Press - 135x20, 155x20, 185x2x15
Cable Kneeling Overhead Tricep Extensions - 4x30
Cable Single Arm Tricep Extension - 2x20
8/9/2013
Bodyweight - 210.2
Upper Pull (Back/Rear Delts/Biceps)
Single Arm BB Landmine Row - 45x15, 90x12, 135x8, 180x6
Neutral Close Grip Lat Pulldown - 145x15, 180x12, 200x12, 220x12+8 (rest pause 20s), 285x8+5+4 (rest pause 20s)
Neutral Close Grip Lat Pulldown with Side Twist - 120x12 each side, 140x12, 180x12
Wide Grip Lat Pulldown - 120x15, 140x15, 180x15
Lat Flys - 3x20 narrow grip, 2x20 wide grip
Bent Bar Preacher Curls - 75x15, 125x2x10
DB Preacher Curls - 40x15, 40x15, 45x12
DB Spider Curls - 30x15, 35x15, 40x15
Bent Bar Reverse Curls - 55x3x18
This is a major deviation from the training I have done in the past in regards to overall training volume. Since I started working I did only 3-4 exercises for 1, maybe 2 work sets. As I have grown older I feel that I have pretty much plateaued and it is difficult to stimulate growth. Every time I try to do higher volume workouts I tend to throw all the volume on the major lifts (bench, squat, deadlift) and really end up with minimal gains while it lasts and worst case I end up hurt. What I am trying to do with my training is two things: first I want to increase the overall training density of my workouts by dramatically increasing the volume of accessory exercises. I feel that this is important because although my core generally wears out first during the major barbell lifts, my arms and legs can still do more work. It seems somewhat counter productive so simply stop working out after the only core has been taxed to the max. Secondly I am trying to increase the number of work sets I do for each exercise.
Most people understand that when you lift you should gradually increase the load for the exercise you are doing. You start with a warm up set and then increase the weight for your next set. Repeat this two or three times and you end up with a weight that you struggle to complete your set with. After this one difficult (see: work) set most people then move on to the next exercise, or maybe they do something fancy like a drop set to get a pump. I'm beginning to feel that this is a mistake for more advanced lifters and does not result in adequate stimulation for growth. I'm going to try to do at least two, sometimes 3 work sets per exercise going forward. We will see if my hypothesis is correct as I have never been able to break 200 pounds of lean mass (after doing a body composition test).
I'm also going to throw in cluster sets for the core lifts (bench, squat, deadlift) and rest-pause sets for high-load accessory exercises (ie lat pulldowns, close grip presses). My definitions of training jargon may not be 100% in line with the rest of the community, but in my head a cluster set is a series of low rep sub-max sets with short rest in between (something like 450 pounds on squat for 4 sets of 3 with 45 seconds rest). A rest-pause set is similar to a cluster, except the sets have much less time between them, almost to the point where it is one long set that you just unload your body briefly in between sets. Also with clusters I choose to use lower rep ranges (3-5) than with rest-pause (5-15) which matches up with my goal for each. I want to use clusters to help develop strength, while rest-pause help with hypertrophy.
