DYELB: The Gainz Train

Health, fitness, and nutrition freaks, lets see those gainz.
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SAWCE
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Tue Jan 07, 2020 12:00 pm

golftdibrad wrote:
Tue Jan 07, 2020 11:40 am
program needs work.

intensity deads followed by 85% 1rm 5x5 volume squats ain't gonna fly. I dropped to probably 75% and it was still super struggle bus.

I think 85% 1rm for volume work is too high for me? also, 4 days a week is not enough recovery. I might just do this 4 day split 3 days a week and roll through the workouts in order.
I’ve never liked deadlifting and squatting in the same session. Lots of compression on your spine and those are both such big lifts that your CNS takes a hit.

A push/pull/legs split might be good for you. Easy way to go down to 3 days a week and still hit your major lifts.

Bench and shoulder press on push day. Whatever accessory work you can do at home for chest, shoulders, and triceps. The bands you have should give you lots of options there.

Deadlifts and pull-ups on pull day. Back and bicep accessory work.

Squat on leg day. Squat and lunge variants for accessory work.

Quick and dirty.
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golftdibrad
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Tue Jan 07, 2020 12:30 pm

SAWCE wrote:
Tue Jan 07, 2020 12:00 pm
golftdibrad wrote:
Tue Jan 07, 2020 11:40 am
program needs work.

intensity deads followed by 85% 1rm 5x5 volume squats ain't gonna fly. I dropped to probably 75% and it was still super struggle bus.

I think 85% 1rm for volume work is too high for me? also, 4 days a week is not enough recovery. I might just do this 4 day split 3 days a week and roll through the workouts in order.
I’ve never liked deadlifting and squatting in the same session. Lots of compression on your spine and those are both such big lifts that your CNS takes a hit.

A push/pull/legs split might be good for you. Easy way to go down to 3 days a week and still hit your major lifts.

Bench and shoulder press on push day. Whatever accessory work you can do at home for chest, shoulders, and triceps. The bands you have should give you lots of options there.

Deadlifts and pull-ups on pull day. Back and bicep accessory work.

Squat on leg day. Squat and lunge variants for accessory work.

Quick and dirty.
hmmm, sounds plausible. would I just do volume work after my heavy lifts in this scheme?
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SAWCE
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Tue Jan 07, 2020 12:45 pm

golftdibrad wrote:
Tue Jan 07, 2020 12:30 pm
SAWCE wrote:
Tue Jan 07, 2020 12:00 pm


I’ve never liked deadlifting and squatting in the same session. Lots of compression on your spine and those are both such big lifts that your CNS takes a hit.

A push/pull/legs split might be good for you. Easy way to go down to 3 days a week and still hit your major lifts.

Bench and shoulder press on push day. Whatever accessory work you can do at home for chest, shoulders, and triceps. The bands you have should give you lots of options there.

Deadlifts and pull-ups on pull day. Back and bicep accessory work.

Squat on leg day. Squat and lunge variants for accessory work.

Quick and dirty.
hmmm, sounds plausible. would I just do volume work after my heavy lifts in this scheme?
Yeah that’s how I would do it. Hit your 3x5 or 5x5c whatever you’re doing now, and then pick a few accessory movements and do 3x12-15. You’ll get a good pump, and the lighter weight will be easier on your joints/tendons, especially if you can figure out a way to include those bands to change the resistance curve.
:sawce:

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golftdibrad
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Tue Jan 07, 2020 2:49 pm

SAWCE wrote:
Tue Jan 07, 2020 12:45 pm
golftdibrad wrote:
Tue Jan 07, 2020 12:30 pm


hmmm, sounds plausible. would I just do volume work after my heavy lifts in this scheme?
Yeah that’s how I would do it. Hit your 3x5 or 5x5c whatever you’re doing now, and then pick a few accessory movements and do 3x12-15. You’ll get a good pump, and the lighter weight will be easier on your joints/tendons, especially if you can figure out a way to include those bands to change the resistance curve.
thanks.

my only worry is that I might de train only hitting big lifts once a week...my current scheme has a heavy day and a light day. Also pressing and bench pressing heavy and then for volume for both on the same day might also be hard since they use many of the same muscles.

I used to do squats and bench pressing one day, deads and presses the other on 531.

what if I did heavy squats, volume bench one day,
heavy press, heavy deads, pull-ups day 2
volume press, volume squats a third day.


alternatively, I could try to stick with the 4 day plan and move around things so I don't have heavy dead lift day on volume squats day...
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Tue Jan 07, 2020 5:16 pm

golftdibrad wrote:
Tue Jan 07, 2020 2:49 pm
SAWCE wrote:
Tue Jan 07, 2020 12:45 pm


Yeah that’s how I would do it. Hit your 3x5 or 5x5c whatever you’re doing now, and then pick a few accessory movements and do 3x12-15. You’ll get a good pump, and the lighter weight will be easier on your joints/tendons, especially if you can figure out a way to include those bands to change the resistance curve.
thanks.

my only worry is that I might de train only hitting big lifts once a week...my current scheme has a heavy day and a light day. Also pressing and bench pressing heavy and then for volume for both on the same day might also be hard since they use many of the same muscles.

I used to do squats and bench pressing one day, deads and presses the other on 531.

what if I did heavy squats, volume bench one day,
heavy press, heavy deads, pull-ups day 2
volume press, volume squats a third day.


alternatively, I could try to stick with the 4 day plan and move around things so I don't have heavy dead lift day on volume squats day...
Detrain how? You won’t lose strength. As long as you’re pushing to failure this should give you better results than the four days a week since it sounds like you aren’t recovering all the way with that frequency.

Bench and OHP in the same day is tough for sure, but I’d just alternate which one you hit first each week to keep them balanced.

If you want to stick to your current four days a week, I’d do what you said and just not do volume deads after squatting or volume squats after deads. Training deads once a week is plenty. There are lots of other back accessory lifts you can do for volume after your squat day.
:sawce:

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golftdibrad
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Tue Jan 07, 2020 6:08 pm

SAWCE wrote:
Tue Jan 07, 2020 5:16 pm
golftdibrad wrote:
Tue Jan 07, 2020 2:49 pm


thanks.

my only worry is that I might de train only hitting big lifts once a week...my current scheme has a heavy day and a light day. Also pressing and bench pressing heavy and then for volume for both on the same day might also be hard since they use many of the same muscles.

I used to do squats and bench pressing one day, deads and presses the other on 531.

what if I did heavy squats, volume bench one day,
heavy press, heavy deads, pull-ups day 2
volume press, volume squats a third day.


alternatively, I could try to stick with the 4 day plan and move around things so I don't have heavy dead lift day on volume squats day...
Detrain how? You won’t lose strength. As long as you’re pushing to failure this should give you better results than the four days a week since it sounds like you aren’t recovering all the way with that frequency.

Bench and OHP in the same day is tough for sure, but I’d just alternate which one you hit first each week to keep them balanced.

If you want to stick to your current four days a week, I’d do what you said and just not do volume deads after squatting or volume squats after deads. Training deads once a week is plenty. There are lots of other back accessory lifts you can do for volume after your squat day.
heard that, thanks. I'll work on my new sheet. would you mind taking a look at it once I get done?
Weekly :fax:
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Tue Jan 07, 2020 7:20 pm

golftdibrad wrote:
Tue Jan 07, 2020 6:08 pm
SAWCE wrote:
Tue Jan 07, 2020 5:16 pm


Detrain how? You won’t lose strength. As long as you’re pushing to failure this should give you better results than the four days a week since it sounds like you aren’t recovering all the way with that frequency.

Bench and OHP in the same day is tough for sure, but I’d just alternate which one you hit first each week to keep them balanced.

If you want to stick to your current four days a week, I’d do what you said and just not do volume deads after squatting or volume squats after deads. Training deads once a week is plenty. There are lots of other back accessory lifts you can do for volume after your squat day.
heard that, thanks. I'll work on my new sheet. would you mind taking a look at it once I get done?
Of course man! PM or email it over whenever.
:sawce:

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Thu Jan 09, 2020 12:04 pm

Back to squats last night. Low back was feeling messed up, but still added four total reps over last week and did sets of seven.

The volume on this program is much higher than what I’d been doing so I scaled back and only did three sets on the rest of my exercises instead of four. I’ll do all four on everything next week.
:sawce:

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Sun Jan 12, 2020 8:21 am

golftdibrad wrote:
Tue Jan 07, 2020 2:49 pm
SAWCE wrote:
Tue Jan 07, 2020 12:45 pm


Yeah that’s how I would do it. Hit your 3x5 or 5x5c whatever you’re doing now, and then pick a few accessory movements and do 3x12-15. You’ll get a good pump, and the lighter weight will be easier on your joints/tendons, especially if you can figure out a way to include those bands to change the resistance curve.
thanks.

my only worry is that I might de train only hitting big lifts once a week...my current scheme has a heavy day and a light day. Also pressing and bench pressing heavy and then for volume for both on the same day might also be hard since they use many of the same muscles.

I used to do squats and bench pressing one day, deads and presses the other on 531.

what if I did heavy squats, volume bench one day,
heavy press, heavy deads, pull-ups day 2
volume press, volume squats a third day.


alternatively, I could try to stick with the 4 day plan and move around things so I don't have heavy dead lift day on volume squats day...
I lift three days/week and it's basically this:

Day 1: Bench 531, Squat 531, OHP BB (5 sets of 10), "push" accessory work (tris, chest, shoulders) as time permits
Day 2: Dead lift 531, back/bis "pull" work
Day 3: OHP 531, bench "BBB", upper body accessory work

I add in some abs work most days as well.

This has been working pretty nicely for me. I don't really do much with legs outside of squat and dead lift since I do a bunch of running, biking, and stuff.

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golftdibrad
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Sun Jan 12, 2020 3:10 pm

D Griff wrote:
Sun Jan 12, 2020 8:21 am
golftdibrad wrote:
Tue Jan 07, 2020 2:49 pm


thanks.

my only worry is that I might de train only hitting big lifts once a week...my current scheme has a heavy day and a light day. Also pressing and bench pressing heavy and then for volume for both on the same day might also be hard since they use many of the same muscles.

I used to do squats and bench pressing one day, deads and presses the other on 531.

what if I did heavy squats, volume bench one day,
heavy press, heavy deads, pull-ups day 2
volume press, volume squats a third day.


alternatively, I could try to stick with the 4 day plan and move around things so I don't have heavy dead lift day on volume squats day...
I lift three days/week and it's basically this:

Day 1: Bench 531, Squat 531, OHP BB (5 sets of 10), "push" accessory work (tris, chest, shoulders) as time permits
Day 2: Dead lift 531, back/bis "pull" work
Day 3: OHP 531, bench "BBB", upper body accessory work

I add in some abs work most days as well.

This has been working pretty nicely for me. I don't really do much with legs outside of squat and dead lift since I do a bunch of running, biking, and stuff.
Thanks, I'm trying to work through week 2 of this program over 2 weeks before i switch. I will put something together

Today was intensity squats that I deloaded some so clean up form. I hit a solid 345x5.

Volume deads did not go great. 365 for 3x5.... no. I got 3, then 2, then deloaded the bar to 315 to get 2x5 at that weight for the volume work. It was hard.
Weekly :fax:
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Tue Jan 14, 2020 12:15 pm

Rack deads last night. Taking a wider grip now so I can activate my lats more. It increased my range of motion a bit, which definitely made them harder. Thought about raising the rack supports you a notch to account for that, but I’ll probably just keep them where they’re at and work the longer ROM. If I do raise them, I’ll take an even wider grip to make sure I’m getting at least the same ROM that I used to with my more narrow grip.

Anyways. 4 sets with 465. 8,8,6,6. Not terrible for the new set up.
:sawce:

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Thu Jan 16, 2020 6:37 pm

Third week back on squats. 315 still. Hit 10, 8, 8, 8. 6 more reps than last week. Started adding back in some of the volume from this program too. Hit 4 sets of leg press instead of the 3 I did last week. Left the other three lifts at 3 sets each, but I’ll add a set to them over the next 3 weeks until I’m at full volume with 4 sets of everything.
:sawce:

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Mon Jan 20, 2020 7:10 pm

Got my new food plan from coach. Gonna be nice to start putting weight back on and see how much I can grow the rest of the year. Kicking things off at a little over 4200 calories a day. Slightly less on the one day I don’t work out.
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Mon Jan 20, 2020 9:56 pm

Hit 260 for squats this morning. :notbad:
Gonna start grabbing my belt going forward doe.

Deadlifts can suck it, I’d rather squat and I’m not competing in the foreseeable future. :aintcare:
Press is 125; bench is 180; and curls are at 60 for sets of 12.

Overall :notbad:

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SAWCE
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Mon Jan 20, 2020 10:49 pm

Yeah if deadlifts no longer feel good then there’s no reason to train them. To many people get stuck in this rut of “I have to do x,y, and z in the gym”.
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Mon Jan 20, 2020 11:35 pm

SAWCE wrote:
Mon Jan 20, 2020 10:49 pm
Yeah if deadlifts no longer feel good then there’s no reason to train them. To many people get stuck in this rut of “I have to do x,y, and z in the gym”.
Yeah man, I just want to move some good weight around and feel good about picking things up and putting them down.

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golftdibrad
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Tue Jan 21, 2020 9:40 am

Apex wrote:
Mon Jan 20, 2020 9:56 pm
Hit 260 for squats this morning. :notbad:
Gonna start grabbing my belt going forward doe.

Deadlifts can suck it, I’d rather squat and I’m not competing in the foreseeable future. :aintcare:
Press is 125; bench is 180; and curls are at 60 for sets of 12.

Overall :notbad:
how much are you deadlifting? when I started training deads my squat also improved.

I also use to hate deadlifts, but then I started to like them. I think it's and important lift
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Apex
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Tue Jan 21, 2020 11:13 am

golftdibrad wrote:
Tue Jan 21, 2020 9:40 am
Apex wrote:
Mon Jan 20, 2020 9:56 pm
Hit 260 for squats this morning. :notbad:
Gonna start grabbing my belt going forward doe.

Deadlifts can suck it, I’d rather squat and I’m not competing in the foreseeable future. :aintcare:
Press is 125; bench is 180; and curls are at 60 for sets of 12.

Overall :notbad:
how much are you deadlifting? when I started training deads my squat also improved.

I also use to hate deadlifts, but then I started to like them. I think it's and important lift
Deadlift is right around squat weight.
If I didn’t have T-Rex 🦖 arms they wouldn’t be so bad; but need to go sumo to get something related to an okay back angle.

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Tue Jan 21, 2020 12:10 pm

Apex wrote:
Tue Jan 21, 2020 11:13 am
golftdibrad wrote:
Tue Jan 21, 2020 9:40 am


how much are you deadlifting? when I started training deads my squat also improved.

I also use to hate deadlifts, but then I started to like them. I think it's and important lift
Deadlift is right around squat weight.
If I didn’t have T-Rex 🦖 arms they wouldn’t be so bad; but need to go sumo to get something related to an okay back angle.
Have a trap bar to deadlift with or a power rack you can do rack deads in?
:sawce:

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Tue Jan 21, 2020 12:26 pm

SAWCE wrote:
Tue Jan 21, 2020 12:10 pm
Apex wrote:
Tue Jan 21, 2020 11:13 am


Deadlift is right around squat weight.
If I didn’t have T-Rex 🦖 arms they wouldn’t be so bad; but need to go sumo to get something related to an okay back angle.
Have a trap bar to deadlift with or a power rack you can do rack deads in?
There is a power rack I could do rack deads in...

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SAWCE
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Tue Jan 21, 2020 12:56 pm

Apex wrote:
Tue Jan 21, 2020 12:26 pm
SAWCE wrote:
Tue Jan 21, 2020 12:10 pm


Have a trap bar to deadlift with or a power rack you can do rack deads in?
There is a power rack I could do rack deads in...
With short arms, that’s what I’d be doing. You won’t get any leg work out of it, but if you take a wide enough grip that you can squeeze your lats whole holding the bar, you can build a hell of a back doing them.
:sawce:

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Tue Jan 21, 2020 12:59 pm

SAWCE wrote:
Tue Jan 21, 2020 12:56 pm
Apex wrote:
Tue Jan 21, 2020 12:26 pm


There is a power rack I could do rack deads in...
With short arms, that’s what I’d be doing. You won’t get any leg work out of it, but if you take a wide enough grip that you can squeeze your lats whole holding the bar, you can build a hell of a back doing them.
:notbad:

I’ll try them out.

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