Day One

[Dreamliner]

I've gotten to where I don't like being below baseline, in recovery mode, for more days out of the week that I feel strong and rejuvenated. Problem is, given my competitive nature, I can keep myself hobbled through bodyweight training (via RSI's) or through hypertrophy training (via soreness).

[oI2ange]

update on my 1x lifting a week: bench is definitely going up; starting to do my first 2 sets much easier (205/215). 225 i still can't finish for my last set, but i'm getting closer.

i've started to do squats again after not doing them for probably 7 years. i haven't really lifted in 4 though, so meh. definitely still incredibly weak on squats and right now, i'm just working on my form. i would definitely like to get better though at squats since it's such an essential lift.

still doing pullups and chin ups, but those are naturally easy due to my other workout (rock climbing).

overall, i'm happy with my progress. i'm definitely still improving at only 1x lifting a week. obviously i work out in other ways as well, though, so that must be noted.

[Dreamliner]

Originally Posted by oI2ange

update on my 1x lifting a week: bench is definitely going up; starting to do my first 2 sets much easier (205/215). 225 i still can't finish for my last set, but i'm getting closer.

i've started to do squats again after not doing them for probably 7 years. i haven't really lifted in 4 though, so meh. definitely still incredibly weak on squats and right now, i'm just working on my form. i would definitely like to get better though at squats since it's such an essential lift.

still doing pullups and chin ups, but those are naturally easy due to my other workout (rock climbing).

overall, i'm happy with my progress. i'm definitely still improving at only 1x lifting a week. obviously i work out in other ways as well, though, so that must be noted.

If it ain't broke, don't fix it. IMO, frequency is vastly overrated. Some studies show that it takes muscles 7-14 days to recover from a workout.

[Dreamliner]

My new suspension trainer is the BOMB! Just did circuits of pushups, rows and assisted pistol squats. The rows were actually the most difficult. I fully lengthened the cords for pushups. This dropped me to essentially the same angle for standard pushups. But whereas I could probably knock off thirty or so standard pushups, I was hard-pressed to get six reps with the trainer, the instability makes it that much more difficult.

[Dreamliner]

I've settled back into my old standby, the four-way/upper-lower split. It's the same split which underlies 5-3-1:

(1) vertical push/vertical pull

(2) squat + accessory

(3) horizontal push/horizontal pull

(4) deadlift variation +accessory

I rotate through the four Mon,Wed, Fri. Joint-friendly movements only:

(1) db overhead press + neutral grip pullups

(2) goblet squats + stability ball glute-ham curls

(3) weighted pushups + db rows

(4) db straddle deadlift + hybrid single-leg squat

I take a brisk walk wearing weight-vest after (1) and (3) due to a study which showed arterial stiffness after upper-body work. Otherwise, I get about 10K steps per day. Also, little if any stretching (and I'm actually feeling better).

[LeafUF]

Squats on 4 hrs sleep with a hangover was not my best idea.

[Dreamliner]

Go-to movements right now:

Double weight vest pushups: my old, bulky 30 lb. vest fits over my new, trimmer 20 lb. vest. So, I do a set to failure with both vests, a set to failure with the lighter vest, the finish with a set to failure without vests.

Hip-belt squat. A dog leash works for this one. I stand on 4'' cinder blocks and knock off one high-rep set. Leash can probably hold 100 lbs.

Barbell deadlift, one high-rep set. Started with 135 X 25 and am adding ten pounds per workout. Naturally, reps will drop as weight increases. Interested to see how heavy I can get before reps drop below, say, five.

Weight vest pullups.

[JohnC1908]

Dream, where did you purchase your vests?

[Dreamliner]

Originally Posted by JohnC1908

Dream, where did you purchase your vests?

Got the heavier one from Play It Again Sports, used for $25.

Got the newer one at Wal-Mart for $39.95.

You can check around online. But believe me, you can pay a LOT more than I did.

[JohnC1908]

I've been doing 50 push-ups when I wake up and 50 about 30 minutes before bed. Should I not being doing this on days or mornings after I bench?

[Dreamliner]

Originally Posted by JohnC1908

I've been doing 50 push-ups when I wake up and 50 about 30 minutes before bed. Should I not being doing this on days or mornings after I bench?

IMO, it just depends on your priorities, strength or muscle growth. High-frequency pushups may affect your bench press. But it may be the best way to grow your pecs.

[LeafUF]

I did daily pushups for a while and it never effected my bench. Granted I never did 100 in a day. Just feel it out and see how it goes. Your body will probably adapt to it.

[JohnC1908]

Thanks guys. My main concern is overworking my chest. Is doing 100 daily push-ups and bench twice a week counterproductive? Admittedly I'm somewhat vain. I'm more concerned with my appearance than how much weight I can throw up.

[Dreamliner]

Hehe, I can't do anything every day except sleep. I am a proponent of high-frequency sleeping.

Seriously, seems like the whole strength training world has gone high-frequency. I'll stick with what works for Martin Berkhan, et.al.

[JohnC1908]

Push-ups are just a convienient exercise for me to do daily. I'd do sit ups but as stated earlier I don't want to expand my stomach.

[Dreamliner]

Originally Posted by JohnC1908

Thanks guys. My main concern is overworking my chest. Is doing 100 daily push-ups and bench twice a week counterproductive? Admittedly I'm somewhat vain. I'm more concerned with my appearance than how much weight I can throw up.

I'm very much into vanity because, as a fitness trainer, looking better naked is the one variable I know how to help people manipulate. Better health markers is a fringe benefit.

Vanity points to hypertrophy. I'm of the opinion that daily pushups are the quickest route to better pecs. So, emphasize those and maybe bench once a week to keep your strength up. Or just take a break from bench press and really ramp up the pushups for, say, four weeks. Then, take a few days off to allow for supercompensation and then reassess.

[LeafUF]

Benching twice a week is fine. In fact id recommend it. Just make sure to not neglect your back. Its not as eye popping but a big back is more impressive

[Dreamliner]

We haven't talked about impact of all that on the shoulders. You may fine, especially if, as Leaf suggests, you balance out with horizontal pullup. Caveat: that's not a magic bullet with the kind of volume you're talking about. Try it and see. And remember that you don't have to do constant high-frequency training to get noticeable results. Indeed, as I said, you should take a break from it in order to enhance results.

[JohnC1908]

Definitely not neglecting my back. Hit that good tonight.

[Dreamliner]

I can report that I'm getting stronger, looking and feeling better having transitioned from the gymnastics stuff to a simple, strength training template. Staple movements are:

Heavy goblet squats, barbell deadlifts, weighted pushups, pullups, dumbbell overhead press and suspended rows.