I may been wrong but the only way to measure fiber increase accurately is biopsy?
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I may been wrong but the only way to measure fiber increase accurately is biopsy?
Ah apologies yeah I meant just standard tape measurement methods for hypertrophy. I thought I saw conclusions of myofibrillar hypertrophy but true if they couldn't do a biopsy it's possible it was sarcoplasmic. I think it was lasting gains, but meh I dunno nor remember exactly hehe, occlusion and BFR training seems to have really taken off in the studies, I'll have to search around..
_tim
Well-Known Member
Hey Guys -
I have noticed a notable increase in strength after doing occlusion training. Yes, there is a size bump, but it comes from the extra stress applied to the fibers during each set. I honestly was skeptical of this type of training, but it honestly does result in strength/endurance gains.
Catching up... This is the final week of this first mini-cycle in the Rhodes pattern.
9/23/2019:
Squats: 225, 255 x 5; 285 x 5, 5, 7
I used knee sleeves and a belt for all of the work sets.
Deadlift: 170 x 10, 10, 10, 10, 10
Shin sleeves only.
Sicilian Crunch: 20 x 8; 30 x 6, 3
Standing Calf Raise: Eric: 157 x 20, 20, 48
Good workout; I was plenty tired at the end.
9/24/2019:
OHP: 105, 120 x 5; 135 x 5, 5, 7
I was happy with the gains re-made during this cycle. I genuinely like this pattern!
Bench Press: 130 x 10, 10, 10, 10, 10
|
Leaning SA Cable Lateral: 20 x 10; 25 x 10, 8, 8, 8
My delts were tired, so I really focused on form. The superset approach helped make the bench work a tad more interesting.
Iso/Iso Row: 50 x 10; 70 x 8, 6
Straight Arm PD: 55, 70, 80 x 10
|
Face Pull: 40, 50 x 10; 55 x 5
Battle Ropes: ~:20, ~:15
|
BB Curl: 60 x 11, 5
|
Rope Tricep Extension: 70 x 11, 5
The last two supersets were due primarily to time. Regardless, the arm work after the ropes was a trip!
I have noticed a notable increase in strength after doing occlusion training. Yes, there is a size bump, but it comes from the extra stress applied to the fibers during each set. I honestly was skeptical of this type of training, but it honestly does result in strength/endurance gains.
Catching up... This is the final week of this first mini-cycle in the Rhodes pattern.
9/23/2019:
Squats: 225, 255 x 5; 285 x 5, 5, 7
I used knee sleeves and a belt for all of the work sets.
Deadlift: 170 x 10, 10, 10, 10, 10
Shin sleeves only.
Sicilian Crunch: 20 x 8; 30 x 6, 3
Standing Calf Raise: Eric: 157 x 20, 20, 48
Good workout; I was plenty tired at the end.
9/24/2019:
OHP: 105, 120 x 5; 135 x 5, 5, 7
I was happy with the gains re-made during this cycle. I genuinely like this pattern!
Bench Press: 130 x 10, 10, 10, 10, 10
|
Leaning SA Cable Lateral: 20 x 10; 25 x 10, 8, 8, 8
My delts were tired, so I really focused on form. The superset approach helped make the bench work a tad more interesting.
Iso/Iso Row: 50 x 10; 70 x 8, 6
Straight Arm PD: 55, 70, 80 x 10
|
Face Pull: 40, 50 x 10; 55 x 5
Battle Ropes: ~:20, ~:15
|
BB Curl: 60 x 11, 5
|
Rope Tricep Extension: 70 x 11, 5
The last two supersets were due primarily to time. Regardless, the arm work after the ropes was a trip!
_tim
Well-Known Member
More catch ups...
9/26/2019:
Deadlift: 235, 265 x 5; 295 x 5, 5, 6
I used a belt and shin sleeves on all sets. Straps were added for the last two sets. I was spent, and it could have been from sleep deprivation or stress. This was a very, very hard week for me.
Squats: 160 x 10, 10, 10, 10, 10
|
BB Rollout: 7, 6, 5
I did the rollouts after squat sets 1, 3, 5 and increased the pauses at full extension each set. The squat sets were done completely raw.
Press Situp: 20 x 5
|
Oblique Crunch: 3
I was completely out of energy after this.
9/27/2019:
Bench Press: 180, 205 x 5; 230 x 5, 5, 9
I finally am getting back into a groove with bench. The last set was spotter "assisted" in re-racking the load and providing encouragement throughout.
OHP: 80 x 10, 10, 10, 10, 10
Incline Curl: BFR: 60 x 25, 20, 13, 8
Low on time, so that was it for Friday.
I travel next week, so working out is a question mark.
9/26/2019:
Deadlift: 235, 265 x 5; 295 x 5, 5, 6
I used a belt and shin sleeves on all sets. Straps were added for the last two sets. I was spent, and it could have been from sleep deprivation or stress. This was a very, very hard week for me.
Squats: 160 x 10, 10, 10, 10, 10
|
BB Rollout: 7, 6, 5
I did the rollouts after squat sets 1, 3, 5 and increased the pauses at full extension each set. The squat sets were done completely raw.
Press Situp: 20 x 5
|
Oblique Crunch: 3
I was completely out of energy after this.
9/27/2019:
Bench Press: 180, 205 x 5; 230 x 5, 5, 9
I finally am getting back into a groove with bench. The last set was spotter "assisted" in re-racking the load and providing encouragement throughout.
OHP: 80 x 10, 10, 10, 10, 10
Incline Curl: BFR: 60 x 25, 20, 13, 8
Low on time, so that was it for Friday.
I travel next week, so working out is a question mark.
_tim
Well-Known Member
Well, it's been a crazy few weeks! I finished up one cycle and got 2/3rds through my second one since my last post. Catching up would be a smidge silly at this point, so I'll restart from today. This begins the last week of the second cycle of the Rhodes template.
Squats: 235, 265 x 5; 295 x 5, 5, 8
Knee sleeves and my belt were used through all work sets.
Deadlift: 170 x 10, 10, 10, 10, 10
Shin sleeves only for these sets.
Press Situp: 30 x 4
I was plenty spent energy-wise after this. I did some light stretching and headed home.
Squats: 235, 265 x 5; 295 x 5, 5, 8
Knee sleeves and my belt were used through all work sets.
Deadlift: 170 x 10, 10, 10, 10, 10
Shin sleeves only for these sets.
Press Situp: 30 x 4
I was plenty spent energy-wise after this. I did some light stretching and headed home.
_tim
Well-Known Member
OHP: 110, 125 x 5; 140 x 5, 5, 6
Despite the fact that these are unspectacular numbers, 140 for 5 twice is up there for me. Based on the history I have, 140 is 15 pounds away from my previous 1-rep max. After this cycle, I'm doing a deload week. After, the plan is a "leader" cycle with less total volume and bigger loads. I believe this template is working for my 43-year old self, so barring boredom or injury, I'm likely to give this pattern another run.
Bench Press: 135 x 10, 10, 10, 10, 10
|
Bent DB Fly: 30 x 10, 10, 10
The fly sets were done after bench sets 1, 3, 5. This was the first time I actually felt something in my chest for the 5 x 10 work. My form has changed a tiny bit, which is the magic of these sets. You can prove out form changes pretty nicely with lower weights. It's transitioned nicely to heavier work for each of the "core" lifts in this template.
TUT PD: 130 x 2 + 145 x 2 + 160 x 1
|
Cable Curl: 75 x 12 + 95 x 10 + 115 x 3
|
Rope Tricep Pushdown: 70 x 10
So, instead of drop sets, I figured this to be a nice way to fatigue in less time/sets. We'll see how I feel tomorrow, but the initial feedback is good.
I ran out of time for anything else. That was another reason for the big superset.
Despite the fact that these are unspectacular numbers, 140 for 5 twice is up there for me. Based on the history I have, 140 is 15 pounds away from my previous 1-rep max. After this cycle, I'm doing a deload week. After, the plan is a "leader" cycle with less total volume and bigger loads. I believe this template is working for my 43-year old self, so barring boredom or injury, I'm likely to give this pattern another run.
Bench Press: 135 x 10, 10, 10, 10, 10
|
Bent DB Fly: 30 x 10, 10, 10
The fly sets were done after bench sets 1, 3, 5. This was the first time I actually felt something in my chest for the 5 x 10 work. My form has changed a tiny bit, which is the magic of these sets. You can prove out form changes pretty nicely with lower weights. It's transitioned nicely to heavier work for each of the "core" lifts in this template.
TUT PD: 130 x 2 + 145 x 2 + 160 x 1
|
Cable Curl: 75 x 12 + 95 x 10 + 115 x 3
|
Rope Tricep Pushdown: 70 x 10
So, instead of drop sets, I figured this to be a nice way to fatigue in less time/sets. We'll see how I feel tomorrow, but the initial feedback is good.
I ran out of time for anything else. That was another reason for the big superset.
_tim
Well-Known Member
End of cycle 2...
Bench Press: 185, 210 x 5; 235 x 5, 5, 8
I had a spotter present for the last set but did not use his assistance.
OHP: 90 x 10, 10, 10, 10 8-2
SA Decline Cable: 27.5, 32.5 x 10; 42.5 x 8
Iso/Iso Row: 100 x 7, 5
|
Spider Curls: 50 x 12, 6
|
Chin Static Hold/Negative: last set
I'm not unhappy with the result of this. I will do a deload-ish week next week and then a "leader" cycle that will push the intensity a bit.
Bench Press: 185, 210 x 5; 235 x 5, 5, 8
I had a spotter present for the last set but did not use his assistance.
OHP: 90 x 10, 10, 10, 10 8-2
SA Decline Cable: 27.5, 32.5 x 10; 42.5 x 8
Iso/Iso Row: 100 x 7, 5
|
Spider Curls: 50 x 12, 6
|
Chin Static Hold/Negative: last set
I'm not unhappy with the result of this. I will do a deload-ish week next week and then a "leader" cycle that will push the intensity a bit.
_tim
Well-Known Member
Deload Week
10/21/2019
Pause Squats: 170 x 8, 7, 7, 6
All reps paused for a two-count. No equipment was used.
GM: 135 x 10, 6
My form was a tad shaky after the 6th rep of the second set, so I stopped there.
DB Bulgarian Split Squat: 60, 70 x 10
Press Situp: 30 x 4, 3
|
Oblique Crunch: 3, 2
10/22/2019
OHP: 95 x 10, 10, 10, 10
I worked on form here, with constant tension applied for sets 2-4. I moved my hands in a tad more (I always press with a narrow grip) to test it out. It felt much more natural with the change, so I'm likely to permanently make the change.
DM Incline Front Raise + Negative: 30 x 5, 5, 5
I wanted to try a few new things today, and this was first. The negative was a SLOW one all the way down.
SA Lateral Raise: 15 x 10; 20 x 10, 10
The change here was the angle of the DB. I leaned on an incline bench and crossed my body with the weight.
Face Pull: 30 x 10; 40 x 6
Best my shoulders have felt in a while. I felt a slight impingement on the right side when I woke up, but it has subsided. Happy with the new stuff!
10/21/2019
Pause Squats: 170 x 8, 7, 7, 6
All reps paused for a two-count. No equipment was used.
GM: 135 x 10, 6
My form was a tad shaky after the 6th rep of the second set, so I stopped there.
DB Bulgarian Split Squat: 60, 70 x 10
Press Situp: 30 x 4, 3
|
Oblique Crunch: 3, 2
10/22/2019
OHP: 95 x 10, 10, 10, 10
I worked on form here, with constant tension applied for sets 2-4. I moved my hands in a tad more (I always press with a narrow grip) to test it out. It felt much more natural with the change, so I'm likely to permanently make the change.
DM Incline Front Raise + Negative: 30 x 5, 5, 5
I wanted to try a few new things today, and this was first. The negative was a SLOW one all the way down.
SA Lateral Raise: 15 x 10; 20 x 10, 10
The change here was the angle of the DB. I leaned on an incline bench and crossed my body with the weight.
Face Pull: 30 x 10; 40 x 6
Best my shoulders have felt in a while. I felt a slight impingement on the right side when I woke up, but it has subsided. Happy with the new stuff!
_tim
Well-Known Member
Anchor Cycle Start
Squats: 205, 235 x 5; 270 x 5, 5, 10; 295 x 5; 310 x 4
Those last two sets are "Joker" sets. I love the approach - first time I tried it (I think). Regardless, happy with the first day of the cycle.
OHP: 100 x 5, 5, 5, 5, 5
|
BB Rollout: 8, 6, 3
The sets were done with OHP sets 1, 3, 5. Each rep was paused based on the OHP set count. So, set 1's reps were paused for a 1-count, 2 was a 3-count and 3 was a 5-count.
That was it. This 3-week cycle will be centered around the primary lift, a secondary lift and a tiny bit of accessory work. In truth, it's sort of an extension of my Rhodes template, merged with the Portal template.
Squats: 205, 235 x 5; 270 x 5, 5, 10; 295 x 5; 310 x 4
Those last two sets are "Joker" sets. I love the approach - first time I tried it (I think). Regardless, happy with the first day of the cycle.
OHP: 100 x 5, 5, 5, 5, 5
|
BB Rollout: 8, 6, 3
The sets were done with OHP sets 1, 3, 5. Each rep was paused based on the OHP set count. So, set 1's reps were paused for a 1-count, 2 was a 3-count and 3 was a 5-count.
That was it. This 3-week cycle will be centered around the primary lift, a secondary lift and a tiny bit of accessory work. In truth, it's sort of an extension of my Rhodes template, merged with the Portal template.
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_tim
Well-Known Member
Bench Press: 165, 190 x 5; 215 x 5, 5, 10; 235 x 3; 245 x 2
I had a spotter for the 245 double, though it wasn't needed. I stopped the third 215 set at 10, though I had at least a couple more reps in the tank. What this is showing me is that I likely will run this same pattern again (from the beginning), simply because I love the layout.
Deadlift: 210 x 5, 5, 5, 5, 5
Shin sleeves only.
Face Pull: 50, 60 x 10
Midway through week 1.
I had a spotter for the 245 double, though it wasn't needed. I stopped the third 215 set at 10, though I had at least a couple more reps in the tank. What this is showing me is that I likely will run this same pattern again (from the beginning), simply because I love the layout.
Deadlift: 210 x 5, 5, 5, 5, 5
Shin sleeves only.
Face Pull: 50, 60 x 10
Midway through week 1.
_tim
Well-Known Member
OHP: 100, 115 x 5; 130 x 5, 5, 8; 140 x 3; 150 x 2
Not bad, considering my working max (single) is 150.
Squat: 205 x 5, 5, 5, 5, 5
All sets raw. I am still a little sore from Tuesday's work, but these sets were easy and felt good throughout.
Incline Front Raise: 30 x 5
Big focus on the negative.
Face Pull: 50 x 20
Not bad, considering my working max (single) is 150.
Squat: 205 x 5, 5, 5, 5, 5
All sets raw. I am still a little sore from Tuesday's work, but these sets were easy and felt good throughout.
Incline Front Raise: 30 x 5
Big focus on the negative.
Face Pull: 50 x 20
_tim
Well-Known Member
Deadlift: 210, 240 x 5; 275 x 5, 5, 8; 305 x 5
My core was still kinda tired from Tuesday's squats today. I missed a break day this week, which I didn't think too much about given the lesser volume. Regardless, lesson learned. Shin sleeves were in play throughout, my belt started at the 240 set and straps were used from the second set at 275 on. I stopped at one Joker set simply because I felt going up posed an injury risk.
Bench Press: 165 x 5, 5, 5, 5, 5
|
SAPD: 80 x 15; 100 x 12; 110, 120 x 10; 130 x 6
The bench sets were exceedingly easy. I focused on bar speed as a result, knowing that this part of the workouts will get a tad bit more interesting next week.
My core was still kinda tired from Tuesday's squats today. I missed a break day this week, which I didn't think too much about given the lesser volume. Regardless, lesson learned. Shin sleeves were in play throughout, my belt started at the 240 set and straps were used from the second set at 275 on. I stopped at one Joker set simply because I felt going up posed an injury risk.
Bench Press: 165 x 5, 5, 5, 5, 5
|
SAPD: 80 x 15; 100 x 12; 110, 120 x 10; 130 x 6
The bench sets were exceedingly easy. I focused on bar speed as a result, knowing that this part of the workouts will get a tad bit more interesting next week.
_tim
Well-Known Member
Hey @Jester - It's essentially a collection of work sets done after a ME (or quasi-ME) set. You push the loads in a fatigued state. The rules seem to vary, but the one I've seen most consistently is that you add weight in 10-15% increments until you can't hit the target reps used for the rest of the work sets. I use that rule for lower body, but not upper. For both OHP and Bench Press, I add one set at a time until I can't get a double or my form dies.
To today:
Squats: 220, 250 x 5; 285 x 5, 5, 10; 315 x 5; 330 x 2
Knee sleeves and my belt was used for all sets. The 330 set felt okay, but I was fatigued enough that a third rep felt like a bad idea. Regardless - that's up there in terms of the loads I've put on my shoulders over the past couple years.
OHP: 105 x 5, 5, 5, 5, 5
|
BB Rollout: 8, 6, 6, 6, 4
I used varying pause times for the rollout sets. The one constant was that every rep over 5 got increasing pauses at full extension. The OHP sets were clean and very doable.
To today:
Squats: 220, 250 x 5; 285 x 5, 5, 10; 315 x 5; 330 x 2
Knee sleeves and my belt was used for all sets. The 330 set felt okay, but I was fatigued enough that a third rep felt like a bad idea. Regardless - that's up there in terms of the loads I've put on my shoulders over the past couple years.
OHP: 105 x 5, 5, 5, 5, 5
|
BB Rollout: 8, 6, 6, 6, 4
I used varying pause times for the rollout sets. The one constant was that every rep over 5 got increasing pauses at full extension. The OHP sets were clean and very doable.
_tim
Well-Known Member
Hey @Jester - in my mind, they are a bit more intense. I don't load the bar, so it is maybe an inch or so off the ground, rolling on the collars. That small gap really taxes my core, more so than the ab wheel. I did a small test between the two and was able to do considerably more volume (with pauses) with the ab wheel than the BB. I like the movement for strength, so I made the switch. I hope that helps!
Bench Press: 175, 200 x 5; 225 x 5, 5, 8; 245 x 4; 260 x 3
I had a spotter for the last set, but it was just a guarantor for the third rep. To that end, I probably had 1-2 more reps for my third set at 225, and at least 1 more for the 245 set but played things conservatively. Shoulders continue to feel great benching, so I think the form switch will be a permanent one.
Deadlift: 220 x 5, 5, 5, 5, 5
FSL (First Set Last) for this week's Deadlift work.
Now... eating and resting. This week is going way, way better than I thought. I want to keep it going.
_tim
Well-Known Member
OHP: 105, 120 x 5; 135 x 5, 5, 7; 150 x 2, 1
I will freely admit that I had a bit of a mental "thing" with this. For some reason, the 135 threshold has been an issue for me. I can't properly explain why this is, but it is. I was happy with the 7-rep set, and the double at 150 was pretty nice too.
Squats: 220 x 5, 5, 5, 5, 5
Knee sleeves/belt.
Incline Front Raise + Negative: 30 x 8, 6
Face Pull: 12.5, 32.5
The sets were done with no counting.
I will freely admit that I had a bit of a mental "thing" with this. For some reason, the 135 threshold has been an issue for me. I can't properly explain why this is, but it is. I was happy with the 7-rep set, and the double at 150 was pretty nice too.
Squats: 220 x 5, 5, 5, 5, 5
Knee sleeves/belt.
Incline Front Raise + Negative: 30 x 8, 6
Face Pull: 12.5, 32.5
The sets were done with no counting.
_tim
Well-Known Member
Deadlift: 225, 260 x 5; 295 x 5, 5, 6; 315 x 3; 335 x 2
Shin sleeves and my belt were used for all sets. Straps were added for the second set at 295, and for the rest of the set. As was the case last week, I was more fatigued than normal for these sets. 260 felt heavy, which is really sure odd to me.
Bench Press: 175 x 5, 5, 5, 5, 5
Sicilian Crunch: 20 x 8, 30 x 6
I'm not sure what's happened here either; I struggled to get 3 reps with 30 pounds prior.
Decline Russian Twist: 25 x 3
One more week to go on this, and then a decision. Bounce into BB land for a cycle, stay the strength route or a bit of both... To be decided after next week.
Shin sleeves and my belt were used for all sets. Straps were added for the second set at 295, and for the rest of the set. As was the case last week, I was more fatigued than normal for these sets. 260 felt heavy, which is really sure odd to me.
Bench Press: 175 x 5, 5, 5, 5, 5
Sicilian Crunch: 20 x 8, 30 x 6
I'm not sure what's happened here either; I struggled to get 3 reps with 30 pounds prior.
Decline Russian Twist: 25 x 3
One more week to go on this, and then a decision. Bounce into BB land for a cycle, stay the strength route or a bit of both... To be decided after next week.
_tim
Well-Known Member
Got started a day late.
Squats: 235, 270 x 5; 300 x 5, 5, 8; 335 x 3; 355 x 1
Knee sleeves and belt for all sets. I think the 355 set might have been a PR. The 335 triple was for sure a PR for reps.
OHP: 115 x 5, 5, 5, 5, 5
|
BB Rollout: 10, 6, 4, 3
The pauses increased as the rollout sets went. Pauses were 1, 2, 4, 5 counts at full extension, matching the OHP set number.
Squats: 235, 270 x 5; 300 x 5, 5, 8; 335 x 3; 355 x 1
Knee sleeves and belt for all sets. I think the 355 set might have been a PR. The 335 triple was for sure a PR for reps.
OHP: 115 x 5, 5, 5, 5, 5
|
BB Rollout: 10, 6, 4, 3
The pauses increased as the rollout sets went. Pauses were 1, 2, 4, 5 counts at full extension, matching the OHP set number.