Journey, Not A Destination
- Thread starter Steve
- Start date
Were you planning on sticking with the bootcamp before this discussion? If you enjoy it and it keeps you consistent and you realize benefits from it... don't let me talk you out of it.
daiseeangel
New member
The 6 week session ends on August 1, and I honestly wasn't planning on starting a new session.
I am waking up at 4:30 am to be there on time, and there's no way I would do that during the school year! The only other time to go is at 6:00 pm, and I don't want to do it that late, either. I'm done with boot camp on August 1.
I am waking up at 4:30 am to be there on time, and there's no way I would do that during the school year! The only other time to go is at 6:00 pm, and I don't want to do it that late, either. I'm done with boot camp on August 1.
Good.
Come then, I would suggest doing something like a full body routine 2-3 days per week.
You could do something like this:
Day 1:
Full Squats 3x5
Bent Over BB Rows 3x5
DB Bench Press 3x5
Core Stuff for flexion (like crunches)
Arm Stuff
Day 2:
DB Step-ups 3x12
SHELCS 3x12
Something for pulldowns or pullups 3x12 (not sure if you have a cable or a bar?)
DB Overhead press 3x12
Core stuff for stabilization (like planks)
Day 3:
Romanian Deadlifts 3x8
Lunges 3x8
DB Bench Press 3x8
DB Row 3x8
Core stuff for rotation (like russian twists)
Arm Stuff
This is just a rough sketch as an example. I'm sure you don't know what all this stuff is... maybe I'm wrong though.
Come then, I would suggest doing something like a full body routine 2-3 days per week.
You could do something like this:
Day 1:
Full Squats 3x5
Bent Over BB Rows 3x5
DB Bench Press 3x5
Core Stuff for flexion (like crunches)
Arm Stuff
Day 2:
DB Step-ups 3x12
SHELCS 3x12
Something for pulldowns or pullups 3x12 (not sure if you have a cable or a bar?)
DB Overhead press 3x12
Core stuff for stabilization (like planks)
Day 3:
Romanian Deadlifts 3x8
Lunges 3x8
DB Bench Press 3x8
DB Row 3x8
Core stuff for rotation (like russian twists)
Arm Stuff
This is just a rough sketch as an example. I'm sure you don't know what all this stuff is... maybe I'm wrong though.
So for an update...
I'm taking a week off from all training this week. I've been pushing some boundaries considering I'm not eating as much as I should be given my workload. This in mind, my joints were screaming so a week off will do me some good. It's been nice so far.
I'm still keeping up with my flexibility work.
Tonight I am taking my grandmother out to dinner. It should be nice.
What else...
Gordy keeps calling me and begging me to agree to go on this ridiculous trip where we buy enduro-motorcycles and ride from Texas all down throughout S. America. That's not happening. While I'm sure it would be a blast... it's not feasible right now. His pleas are quite amusing though.... him clamoring about how I let life control me instead of the other way around and I'm just a victim of habit just like everyone else. Hahaha, he knows how to press my buttons.
I'm taking a week off from all training this week. I've been pushing some boundaries considering I'm not eating as much as I should be given my workload. This in mind, my joints were screaming so a week off will do me some good. It's been nice so far.
I'm still keeping up with my flexibility work.
Tonight I am taking my grandmother out to dinner. It should be nice.
What else...
Gordy keeps calling me and begging me to agree to go on this ridiculous trip where we buy enduro-motorcycles and ride from Texas all down throughout S. America. That's not happening. While I'm sure it would be a blast... it's not feasible right now. His pleas are quite amusing though.... him clamoring about how I let life control me instead of the other way around and I'm just a victim of habit just like everyone else. Hahaha, he knows how to press my buttons.
edco76
New member
Steve,
I'm going to hijack daisee's program to ask some questions lol.
1. Any particular reason for the 5,12,8 rep pattern?
2. Day 2 is similar to what I am doing on my B-WO
Deadlifts 5x5
DB Step-ups 5x5
Overhead press 5x5
Lat pull downs 5x5
A problem I am having is. The OHP and the step ups in 1 WO. I do the 5x5 with each leg (assume that is the correct approach?) Meaning I do 5x5 left leg first then 5x5 right leg first. My legs hold up ok, the problem is that holding the DBs that long seems to be putting a little strain on my neck/shoulders as the weight has progressed. That makes my OHP a little harder. That is the exercise/muscle group I would like to place the most emphasis on. Any advise? Should I mix up the order? I think I would just have a similar problem then but in reverse. Switch step-ups to my A-WO? I do squats, rows, BP, dips core work that day.
I'm going to hijack daisee's program to ask some questions lol.
1. Any particular reason for the 5,12,8 rep pattern?
2. Day 2 is similar to what I am doing on my B-WO
Deadlifts 5x5
DB Step-ups 5x5
Overhead press 5x5
Lat pull downs 5x5
A problem I am having is. The OHP and the step ups in 1 WO. I do the 5x5 with each leg (assume that is the correct approach?) Meaning I do 5x5 left leg first then 5x5 right leg first. My legs hold up ok, the problem is that holding the DBs that long seems to be putting a little strain on my neck/shoulders as the weight has progressed. That makes my OHP a little harder. That is the exercise/muscle group I would like to place the most emphasis on. Any advise? Should I mix up the order? I think I would just have a similar problem then but in reverse. Switch step-ups to my A-WO? I do squats, rows, BP, dips core work that day.
Mixed volume and loading seem to offer the best results research wise and empirically, I would tend to agree. You can get into some pretty into-intense stuff like sacroplasmic vs. myofibrillar hypertrophy and whatnot but the main reason I tend to vary things in this particular case is for variation.
It's just one approach.
I've done the classic 5x5 routine and did 5 reps across the board numerous times and my life. Just another tool. Most often though when I'm following something like a 5x5 protocol, all my accessory work is done using different loading parameters.
All my unilateral stuff, such as stepups, are done for something like 3x8-12. It's just what I like. Keeping everything at 5x5 is a) boring and b) intense... given the fact that rep range dictates load.
First, this is the exact reason I use a BB opposed to DBs for exercises such as step-ups and lunges. Once the weight gets up there, other muscles besides the target muscles limit you.
So if you have access to a BB, I'd use that.
If not, you could try holding the DBs up at your shoulders, but this can be awkward depending on you.
Lastly, you should always train in order of priority. If shoulders are more important right now for you, put them first.
Nah, I don't think I would do that. If anything I'd add some sort of accessory work for hams/glutes such as RDLs, glutes bridges, SHELCs, etc
Ohhh cool...
I wanna go...
I'm not even going. His brother is definitely going but he always lives life like that.
daiseeangel
New member
Sorry for the delayed response! Had to make a trip to Wal Mart!
You are totally right in assuming I don't know what half of that stuff is!
I fully intend to print this out and do it once boot camp is over and I get you to explain what everything means! I can assume what some stuff is, but I definitely wouldn't risk doing it wrong.
I can't thank you enough for taking the time to throw that together!
edco76
New member
Thanks Steve
Example:
100 lbs x 5
80 x 12
90 x 8
I may try the shoulder idea. I do have access to a BB. Due to the gym layout though it would be awkward. The benches I use for step-ups are in the DB area. The BB's are 50-60 feet away in a cramped gym. I'm not to lazy to carry it, just the lay-out is such that weaving through the people and machines with a BB would be a little awkward. Actually, now that I think on it. They do have the little short BB that you curl with back there. If it is long enough to put on my shoulders, I could try that.
I have been setting my WOs up in order of difficulty. Thats why I start with squats or DL's.
Interesting. So would you mix the load based on the reps:
Example:
100 lbs x 5
80 x 12
90 x 8
I may try the shoulder idea. I do have access to a BB. Due to the gym layout though it would be awkward. The benches I use for step-ups are in the DB area. The BB's are 50-60 feet away in a cramped gym. I'm not to lazy to carry it, just the lay-out is such that weaving through the people and machines with a BB would be a little awkward. Actually, now that I think on it. They do have the little short BB that you curl with back there. If it is long enough to put on my shoulders, I could try that.
I have been setting my WOs up in order of difficulty. Thats why I start with squats or DL's.
daiseeangel
New member
I'm excited!! You said I should wait until after boot camp, right? Would starting now be over doing it? I can wait if I should. Wouldn't want to overdo it or injure myself.
Wouldn't want to overdo it or injure myself.
daiseeangel
New member
I just read that the rude name you were called happened on the forum somewhere! I had no idea it was here! I thought it was in person...
My nosey self is off to go search...
My nosey self is off to go search...
edco76
New member
I just read that the rude name you were called happened on the forum somewhere! I had no idea it was here! I thought it was in person...
My nosey self is off to go search...
Its all fun and games now but in a couple years Steve is going to have a highly trained, cold blooded killing machine on his trail.
daiseeangel
New member
Hahahahaha!!!!!
I thought I found the thread (with the stupid guy trying to join the Navy), but I missed the "fag" part. Dang it. I found the "slow your role", but I didn't see the other part.
How irritating. I was annoyed just reading it; I can't imagine being Steve, actually knowing what he's talking about, trying to logic with such an idiot. That must have been extremely frustrating!
I thought I found the thread (with the stupid guy trying to join the Navy), but I missed the "fag" part. Dang it. I found the "slow your role", but I didn't see the other part.
How irritating. I was annoyed just reading it; I can't imagine being Steve, actually knowing what he's talking about, trying to logic with such an idiot. That must have been extremely frustrating!