Trying a new program
Based upon Paul Carter’s LRB-365 and Base Building – dealing with ankle injury
- Incline Press
- 45 x 10
- 45 x 10
- 75 x 5
- 95 x 4
- 115 x 3
- 145 x 2
- 165 x 1
- 135 x 15
- 135 x 8
- DB Bench Press
- 50 x 10
- 50 x 10
- 40 x 10
- 40 x 10
- 40 x 10
- Behind the Neck Press
- 45 x 8
- 65 x 8
- 70 x 8
- Seated DB Press
- 20 x 10
- 25 x 10
- 30 x 10
- 30 x 10
- 30 x 10
- Rope Pushdowns
- 15 x 100
So we start new.
I detailed the general plan for my next (well, this) phase of lifting. And today went well, all things considered.
I had no idea what weights would be optimal, so I just picked some numbers. Some things were a little heavy, some were a little light. While the intent of this program, following Paul Carter’s suggestions, is to go for reps before upping weight, you do have to ensure the weight is in the right spot to get the reps right. So, this week I expected to be somewhat going through the motions, finding my place, and next week will be a bit more on track (tho that too may have some slight refinements).
All in all, it felt good. For the longest time I’ve wanted to get more volume. It’s the closet bodybuilder, natch. Love working things further, deeper, more; love the pump; etc. So this felt good. Well, it also felt weird because I’ve worked chest and back together for so long, I’m used to feeling a pump all around my arms (biceps, triceps, forearms). Today? Just my triceps, and it felt strange to be “inflated” in one place but “deflated” in the other. 🙂
The BtNP was something I was unsure about, but it went alright. I did use the Smith Machine for it, because I have no spotter and wasn’t sure with equipment on hand how else I could manage the mechanics of it. I started very light (bar-only) and worked up a little bit. It actually went a lot better than expected. I am bummed with the Smith machine tho, mostly because the parts that hold the bar take up so much room that I can’t get quite wide enough grip. Oh well.
Anyways, all in all things were alright. Especially happy to have put little stress on my ankle.
We’ll just keep at this and see how it goes.
Stuff From Hsoi 
most smith machine bars are counterbalanced so their true weight is only 15# just so you have in your head accurate numbers so if you go to a regular behind the neck or a standing OHP type you wont be shocked when your numbers are different.
will be interested in seeing how you like pauls program. Kind of reminds me of the dog crapp training that I did a few years ago.
Ah, good point. Thanx.
Paul has some influence of DC. Not sure precisely how much, but he references it a bunch, esp. use of rest-pause.
I havent every really read his stuff but used to follow his page and read his blog and it seemed like it was a cross between DC and the powerlifting type programs.
Gotcha.