Author Topic: JPM101 current training  (Read 121876 times)

oldtimer1

  • Getbig V
  • *****
  • Posts: 15148
  • Getbig!
Re: JPM101 current training
« Reply #175 on: December 17, 2020, 04:54:55 AM »
Had a 2 1/2 week break from any workout, with a mini vacation. Where can you go during this induced and false created panic...lots of places really. Living in San Diego county, many options and also getting away from the governors overbearing mandates. No ones going to find or bother you anyway, if you know where your going...

1)  Squat   5X20reps. A set of 20 reps pullovers between each set of front squats..5X20
2)  Incline Bench.   around a 60 degree incline. 5X20reps
3) BB Row...pull to the lower gut and than stand up and continuing the pull to the lower rib box. 5X20 reps

I'm using the same weight during each exercise and never going to a point of failure. Example..if using a 100lbs for squats, than that would be for all the sets. This program is a version of "100's", which seems to becoming popular out here. For me, it's a good way to get into a workout cycle after a layoff.

Use to workout with this Filipino gentleman who used this style program (5X20) way back in the day.  He would usually take 3 or 4 months off from workouts and when getting back in the gym he did this program .He was one of the few guy's I witnesses to actually grow from workout to workout. I was in my mid 20's at the time, and it did help with adding muscle mass, including strength gains, at a somewhat fast pace. Make no mistake, handling mostly higher reps can increase size and strength, if the right attitude and training program is applied.

Good Luck

High reps are the best to get back into working out. It seems to wake up muscle memory the fastest. At least that's my empirical experience.

 San Diego county is stunning. Home of the rich and famous. My sister in law lives there in a town that slips my mind. The development is gated and each house has their own electronic gate on their fence. Past her back yard I could see mountains in the distance or were they really big hills, lol?  I really thought I would see Tom Cruise exit one of the houses it was so amazing. Truly the most beautiful part of the country I have ever seen. Talking to so many people I was shocked how many work out of their house and this was pre covid.  The wealth there is incredible. Everyone seems to think living in a million plus house is normal.

jpm101

  • Getbig IV
  • ****
  • Posts: 2977
Re: JPM101 current training
« Reply #176 on: February 27, 2021, 05:29:47 PM »
Current...   going for the short and to the point workouts. Time is a factor, so keep workouts to 45-50 minutes, trying for a good pace.
Workout A
1)   Dips...weighted    3x7-9
2)  BB row...curl grip   3x7-9
3)  Upright row     EZ bar   3x7-9
4)  Front raise    EZ bar    3x7-9
5)  Lateral raise   start by holding DB's as if doing DB curls. Keep that position through the exercise to shoulder height and than back down again.  3x7-9

Workout B
1) Hack BB squat. think of it as a reverse DL.  And with better leverage, for me anyway. 4x10-12
2) Front squat  3x10-12  a low, sitting position at bottom
3)  BB shrug, in PR 3x10-12  extra wide grip. I touch the inside collars, just saying.

Based on a mon-wed-fri 3 day a week program it would be: mon- workout A  weds-workout B  fri workout A. The next week it would be   mon workout B    wed workout A  fri workout B  alternate every week, stating with each mon.
Good luck




F

jpm101

  • Getbig IV
  • ****
  • Posts: 2977
Re: JPM101 current training
« Reply #177 on: August 07, 2021, 11:53:12 AM »
Current:

Workout A

1...BB hack squats  3x8-12
2...BB shrugs. Close grip, elbows against the body. 3x8-12
Do both in the Rest-Pause style. 10-12 seconds between individual reps. Add plates each set

Workout B

1...DB Front raise. alternate right & left arms.  Slight bend at elbow, bringing DB just above the top my head level, straight in front.   2x6-9 reps

2...DB lateral raise. Alternate right and left arms to the sides. Slight bend at the elbow. Bring DB just above the top of my head level. In line with body. 2x6-9

3...DB side pull up. Alternate right & left arms.  DB at the side, hammer grip, pull the DB straight up alongside the body (not out). Won't travel very far, but don't worry it's a very effective movement for the lateral and posterior delts, along with the upper traps.  Can work up to some impressive poundage after a while. 2x6-9

4....Dips. weighted. 2-3 seconds dead stop at bottom of each rep. 3x6-9

 Workout A can be done on Monday. Workout B on Wednesday  Workout A on Friday. Next Monday I would do workout B. Wednesday workout A. And Friday workout B.
  Alternate each week. Though I can't always workout on a set day, so have to make adjustments due to my job. .

I don't do a lot of sets, except when on a program like 10x10's ( great training system, but not to be done on a regular bases). Might find that the older you get in training, the less number of sets, per exercise, you need to make continual gains. Giving recovering a greater chance, a very important element for anyone. And avoiding unneeded injury's.

Good Luck.

 



F

Montague

  • Getbig V
  • *****
  • Posts: 14615
  • The black degelation does not know this nig - V.G.
Re: JPM101 current training
« Reply #178 on: August 26, 2021, 04:08:12 PM »
Current:

Workout A

1...BB hack squats  3x8-12
2...BB shrugs. Close grip, elbows against the body. 3x8-12
Do both in the Rest-Pause style. 10-12 seconds between individual reps. Add plates each set

Workout B

1...DB Front raise. alternate right & left arms.  Slight bend at elbow, bringing DB just above the top my head level, straight in front.   2x6-9 reps

2...DB lateral raise. Alternate right and left arms to the sides. Slight bend at the elbow. Bring DB just above the top of my head level. In line with body. 2x6-9

3...DB side pull up. Alternate right & left arms.  DB at the side, hammer grip, pull the DB straight up alongside the body (not out). Won't travel very far, but don't worry it's a very effective movement for the lateral and posterior delts, along with the upper traps.  Can work up to some impressive poundage after a while. 2x6-9

4....Dips. weighted. 2-3 seconds dead stop at bottom of each rep. 3x6-9

 Workout A can be done on Monday. Workout B on Wednesday  Workout A on Friday. Next Monday I would do workout B. Wednesday workout A. And Friday workout B.
  Alternate each week. Though I can't always workout on a set day, so have to make adjustments due to my job. .

I don't do a lot of sets, except when on a program like 10x10's ( great training system, but not to be done on a regular bases). Might find that the older you get in training, the less number of sets, per exercise, you need to make continual gains. Giving recovering a greater chance, a very important element for anyone. And avoiding unneeded injury's.

Good Luck.


JPM:
Always a pleasure reading your posts in this log.

Iím also happy to see you posting from the right side of the grass, and I hope you continue to do so for a very long time, Sir.

jpm101

  • Getbig IV
  • ****
  • Posts: 2977
Re: JPM101 current training
« Reply #179 on: August 28, 2021, 06:51:36 PM »
Right back at you Montague. The best to you.

Still befuddled by some of the programs the older guy's are attempting here at Training Q&A.  Not a criticism, just an observation. Guess the point is never surrender, never give up to advancing years, no matter what form of exercise you may do.

 See quite a few guy's in their late 60's and even 70's doing  heavier squats and rack pulls/DL's. These are the older more  experienced lifters. But none do BB flat benches any more, not for years. DB inclines very popular here.. Into a rep range of 6-8 and 2-3 sets max, for just about every exercise they do.  The simple pullup is also quite popular, hammer grip. Actually few, if any, run as part of their workout scheme.


Good Luck.
F

jpm101

  • Getbig IV
  • ****
  • Posts: 2977
Re: JPM101 current training
« Reply #180 on: November 10, 2021, 11:42:58 AM »
I usually stay on a program for 6 to 8 weeks. Some times to 12 weeks, take a week off and than return to some other type of training program..
Current
A)   1. chin behind neck...touching the neck  3x6-9  weighted
      2.  Press behind neck...sitting  3x6-9
      3. Upright rowing (EZ Olympic type bar)  3x6-9
      4.  DB pullover & press  3x8-10
           Exercises 2 & 3 are not designed for everyone. Some may have a problem with
          one or both. To me they have proven true strength and rewarding movements,
          never an issue.   I don't do any direct arm exercises.

B)   1) Step up on boxes, alternate each leg every rep. BB on shoulders. 3x10-12
      2) Body leg curl.....Having the ankles held by a training partner while laying face
         down on a matt, curl the body up to a knelling position. Very affection exercise
         for direct ham involvement.  Usually hold a BB plate in front my chest. 3x12-15
         I'll full stretch, with my toes on a 2x4, for  couple of minutes before these leg
         movements. Don't do any calf work at all.

        A times I will do sit ups. Knees drawn up and under a strap, I will hold a BB above
        my body (like the start of a BP) and sit up.  As my body raises, the BB will raise
       also to above my head at the top position of the sit up. In the position of overhead
       press.  3x6-9  Also use a Ab wheel from time to time...standing.

       Alternate days between A & B workouts

Good Luck. 
 
F

jpm101

  • Getbig IV
  • ****
  • Posts: 2977
Re: JPM101 current training
« Reply #181 on: February 16, 2022, 09:41:24 AM »
Current

 Trying to hit the three functions of a pulling motion
1...Pullups.. hammer grip ...pulling down and into the body
2...BB row...curl grip, grip under handed rather than overhanded......pulling from in front and into the body
3...High Pulls...pull bar up to around lower pecs. No leg action/body English, as in regular Hi Pulls  off rack...pulling up and along side the body.

Trying to hit the three functions of a pushing motion
4...Overhead Press off rack....  up and away from the body
5...Bench...away and in front of the body
6...Dips   pushing down and along side the body

The three phase idea seems to handle the push and press functions quiet well. 3x6-9 all exercises

I do legs on a separate workout day.  Currently doing low bench squats 10x10.  I do light stiff legged DL's, with toes on a 2x4 after  20x3  Find those stretches help my legs recover quite well after the squats.

Good Luck

 
F

jpm101

  • Getbig IV
  • ****
  • Posts: 2977
Re: JPM101 current training
« Reply #182 on: February 19, 2022, 10:09:56 AM »
Actually those bench squats are Front bench Squats 10x10.   

That's a touch & go rep, when the butt hits the bench spring right up quickly. Front squats tend to influence the lower quads quite well, giving Olympic lifters as an example of some pretty good lower quads development (tear drops.....above the knees).

Good Luck
F

jpm101

  • Getbig IV
  • ****
  • Posts: 2977
Re: JPM101 current training
« Reply #183 on: August 02, 2022, 11:29:16 AM »
Current
general stretch and warmup....swing bell pullovers, around 50 reps or so and/or hanging from an overhead bar, with dipping belt attached. Using wide to narrow grips. Can include one arm hangs, also good for the grip. A couple of minutes total of hangs.  Hangs seem to loosen and setup my whole bod;  spine, upper/lower back, hips, legs, etc.
 
Workout A
1. BB shrugs wide inside collar to collar hand position. A whole different feel and stretch to the common BB shrug.   3x10-12

2.  HI pulls, DB alternate each arm 3X10-12. 

3.  BB incline press . close grip, elbows in and close to the body 3x10-12

4. Side one arm DB press, alternate each arms   (not to be confuses with the standard one arm DB overhead press)  3x 10-12

Workout B
warmup..50 to 100 Hindu squats.  and Ham full stretches.
 
Been doing 10x10's (GVT) for squats. and 10x10 for leg curls. Actually I'm getting use to these combo movements.  Legs feel pretty good doing them. With GVT only a moderate is used.

Take at lease 2 days (sometimes 3) days between workout A & B

Good Luck.

(was doing heavy partial rep's my last workout training before this current one.....very productive I must say. Now easing off a bit. The old heavy-light theory of training cycles works well for me as I approach 50 years of age)



F