Cap86 Training Log

[haider]

Nice power cleans bro, seem a little out of place in a bb'ing routine though! I like how you do the mile run afterwards too 

So I hear power cleans are pretty good for upper back thickness? What do you think? does it help with trap development too?

[Cap]

Yeah, I'm def doing more of a hybrid training but it has gotten everything stronger and although the running has cut me up, I have lost actual weight so I am stoked.

My back has gotten thicker from top to bottom and I feel like I have to do more side delt work to balance out the trap development.  My shirts never fit tighter, every delt head is bigger esp the rear delt, and just about everything else is getting bigger too.

Most times I run in the a.m but this time I ran afterwards.  Very tiring.   

[Cap]

Sat 1/12

Push Press-155x5x 3 sets
Wide upright rows-95x5x4 sets

Dips-25 reps, 20 reps, 13 reps
Incline skullcrushers-85x6, 6, 5
Machine dips-180x10, 12, 11
Pressdowns-80x15, 90x15, 12

Pullups-10 reps, 8 reps, 6 reps

Standing Smith machine calf raises-135x15, 225x10, 225x10, 245x10

[Cap]

1/13 Legs

Front Squats-warm up with bar, 190x5x5, 5, 5, 5, 4

Leg Press SS with 2 platesx12, 12, 15
Stiff Deadlifts-190x5, 5, 5, 5

Situps SS ....30, 30, 35
with pushups-15, 15, 20

30 minutes later: 1 mile run 6:56

[Cap]

1/16

I am now doing incline bench first and weights are down to try it out but I think it will benefit me more in the long run.

Chest/Biceps

Incline bench-135x5, 155x5x3 sets, 155x4 reps
Flat bench-155x5 repsx 3 sets
Preacher curls-45x10, 65x6, 65x6, 70x6
Incline curls-35x3 setsx6 reps
Cable curls-80x6x3 sets
Cable burnouts-40x25

[The Master]

You = much stronger than Debussey!

[thewickedtruth]

nice to see you bakc posting cap! how's training going for ya?!

[Cap]

nice to see you bakc posting cap! how's training going for ya?!

Been okay.  Got pretty run down being sick during Xmas and now I'm sick again..lol.  Weights are down slightly but they will jump back up quickly.  Power moves are my new passion.  I love power cleans, high pulls, etc.

[Cap]

GVT cycle

Tues
Full cleans-105 10x10
-fucking brutal.  Light weight but trying to keep a grip on the bar after 7 sets was a bitch

Wed
Front Squats-105 10x10
-Again, pussy weight but it was a good workout.  I probably could have started a bit higher but I wasn't sure how my legs would respond.

Thurs
-today is Incline....I'll post later

[Overload]

GVT cycle

Tues
Full cleans-105 10x10
-fucking brutal.  Light weight but trying to keep a grip on the bar after 7 sets was a bitch

Wed
Front Squats-105 10x10
-Again, pussy weight but it was a good workout.  I probably could have started a bit higher but I wasn't sure how my legs would respond.

Thurs
-today is Incline....I'll post later

Good stuff.

Keep us updated on your progress!

[PANDAEMONIUM]

GVT cycle

Tues
Full cleans-105 10x10
-fucking brutal.  Light weight but trying to keep a grip on the bar after 7 sets was a bitch

That will definitely improve the more used to that movement you get.  To help pre-emptively combat that grip fatigue, you could throw in once-a-week static holds (for up to 45-60 secs) of a barbell loaded with a weight that feels fairly heavy to you, such that after 30 seconds you feel like the bar is gonna slip outta your fingers.

[MisterMagoo]

dude, high reps on clean is AWFUL. even with 95 pounds it'll knock your ass out. a buddy of mine used to do sets of 8-10 with 225 and i never understood how he did it without losing his lunch.

[Cap]

Thurs
Incline Bench-95 10x10....I should have used a bit more to start.  I haven't inclined in months and underestimated my strength and stamina.  Guys looked at me funny because the weight was light but shit if this works and puts on the mass to break all my old strength barriers then so be it.

Tomorrow is push press.

--------------------------
Overload-Thanks man.  6-8 weeks of this will be fun.

Pandy-I will try that.  I also work a lot of pullups on daily PT and the head trainer had me doing single arm holds on the pullup bar for 1 minute at a time.

Magoo-That shit hurt from top to bottom.  I woke up and thought "haha" and then I pulled my head up and said "fuck".  My traps and upper back were toast.

[MisterMagoo]

i don't think my traps and upper back have ever been as sore the next day as when i did long cleaning sessions. rough stuff. i almost cried trying to wash my hair.

[haider]

GVT cycle

Tues
Full cleans-105 10x10
-fucking brutal.  Light weight but trying to keep a grip on the bar after 7 sets was a bitch

Wed
Front Squats-105 10x10
-Again, pussy weight but it was a good workout.  I probably could have started a bit higher but I wasn't sure how my legs would respond.

Thurs
-today is Incline....I'll post later

sounds like a hell of a cardio session! 

brutal cleans.

[Cap]

sounds like a hell of a cardio session! 

brutal cleans.

Yeah, I ran after the cleans...big mistake.  It is like cradio but my muscles are sore too, but I can still function.  I feel everything working to finish the set but I am not so wiped out the next day that I have to sit and do nothing.

[Cap]

Friday

Push press-95 10x10

I really underestimated my strength starting this.  I thought I was going to crap out on these but they were fairly easy.  I alternated grips by set which hit the delts well.  Triceps weren't as worked as I thought but I think that will come with heavier weights.

[Cap]

Mon
Cleans-110....10x10

Tuesday
Incline bench-105....10x10....still easy but I'm not sure how much to jump up because I want to finish every rep and set

[MisterMagoo]

so go up 10 pounds. you'll make it through MOST of those sets at least, then you can keep using that weight until you hit all 10.

[Cap]

so go up 10 pounds. you'll make it through MOST of those sets at least, then you can keep using that weight until you hit all 10.

Yeah, we'll see how it goes.  I'm sure it will get harder in the weeks to come.

[jpm101]

For right now you might consider only a 5lb increase because you are still in the breaking in phase. Know it sound like baby stuff, but GVT can be tricky in what you think you can handle in a workout at the beginning. One of the reasons some men will fail is from getting too ambitious and rush the weight they are using. Wind up finding that they can only get 7 or 8 reps when reaching the 6th or 7th set. The whole idea being that the goal is 100 reps overall (with the exact same weight on the bar), not 76, 84 or whatever they dropout at.

Like taking swings in a batter cage or taking hoop shots over and over again, your want to improve and train the motor skills/muscle/nerve impulse against an increasing resistance (weight) along with building strength and muscle mass. The story is  that Olympic lifters used this form of training (10X10's) during off season. Some gained enough muscular weight to go up another bwt class. It also gave their joints a little rest from sets of 2's & 3's with much heavier weights. Good Luck.

[Cap]

Wed
Push press-105...10x10....a little harder but already see new vascularity in the delts.

Fri
Front Squats-115 10x10....last 3 sets blew but I finished.  Harder than normal because of the three mile run this morning.  Good shit.

[FOXTROT-1]

big weights man, a 25 and a 5 on each side for push presses, how do you handle such massive tonnage?

[Cap]

big weights man, a 25 and a 5 on each side for push presses, how do you handle such massive tonnage?

Lol at the trolling fox-ster....give GVT then big man. lol

[FOXTROT-1]

Lol at the trolling fox-ster....give GVT then big man. lol

are you going to honestly tell me that you couldn't handle at least 2 wheels per side for 10x10 on barbell squats? if not you need to stick to the heavy straight sets and build a foundation first.