Comment on my routine, please

In article <[email hidden]>, Hugh Beyer

Quoted message said:

Yup, yet another. This is a routine that was posted (or a link was posted,
I forget) in the fall. I can't find the page it came from now, but I've
been doing it since the beginning of November.

This was right after the Lyle/Hobman war over high-volume vs. low-volume
routines. At the time I was fighting a hip strain that I gave myself
pushing Sheiko too hard and couldn't get rid of. So this routine intrigued
me enough to give it a try in the hopes that a lower volume would let the
hip recover. (Besides, I'd been on some Sheiko variant since March and was
due a break.)

The routine runs MWF doing 8 reps Mon, 15 reps W, and 3 reps F. M is
supposed to be hypertrophy, W active recovery, and F strength. Weights are
based on a %age of 1RM--75% M, 55% W, and 90% F. I've been doing

Overhead squat (mostly for warmup)
Back squat
Chin
BP
DL
MP
DB Row
Abs/Back hyper/whatever piddly stuff

This is pretty much Wayne's routine for dummies--the original program had
a different set of lifts that made less sense to me.

I started calculating the weights at 80% of my last max, not my full max,
because I wanted some recovery time. I pushed the weights up 5% a week
until Thanksgiving, then took a week off, and dropped back about 10% when
I started up again. I'm now at 115% of my original max (maybe. We'll see
how tomorrow goes.)

So is this stupid? My goals are strength without much weight gain.

You are doing most of your sets (2/3) in the hypertrophy range. (Okay, 15
reps is pushing it for hypertrophy range, but still...) I like the %
ideas, but I would tend to vary sets more and keep the reps lower.

Other than that seems pretty good.

Hugh Beyer <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Yup, yet another. This is a routine that was posted (or a link was
posted, I forget) in the fall. I can't find the page it came from now,
but I've been doing it since the beginning of November.

This was right after the Lyle/Hobman war over high-volume vs. low-volume
routines. At the time I was fighting a hip strain that I gave myself
pushing Sheiko too hard and couldn't get rid of. So this routine
intrigued me enough to give it a try in the hopes that a lower volume
would let the hip recover. (Besides, I'd been on some Sheiko variant
since March and was due a break.)

The routine runs MWF doing 8 reps Mon, 15 reps W, and 3 reps F. M is
supposed to be hypertrophy, W active recovery, and F strength. Weights
are based on a %age of 1RM--75% M, 55% W, and 90% F. I've been doing

Overhead squat (mostly for warmup)
Back squat
Chin
BP
DL
MP
DB Row
Abs/Back hyper/whatever piddly stuff

This is pretty much Wayne's routine for dummies--the original program
had a different set of lifts that made less sense to me.

I started calculating the weights at 80% of my last max, not my full
max, because I wanted some recovery time. I pushed the weights up 5% a
week until Thanksgiving, then took a week off, and dropped back about
10% when I started up again. I'm now at 115% of my original max (maybe.
We'll see how tomorrow goes.)

So is this stupid? My goals are strength without much weight gain.

My random thoughts: This routine is a lot like HST except interleaving
the rep ranges. It means you work all ranges of muscular function in a
week-- which also means you don't concentrate on any for a period of
time. It could be argued the 15's are a waste, but I don't mind working
strength/endurance a bit for GPP. Could be argued that wide-grip pullups
would be better, but then I might want some biceps work. Maybe front
squats or split squats would be better given that the DLs are in there.

Most importantly: Strength is up tho I bulked Dec/Jan so that's
expected. With the blessing, I'll do my old 1RM for 3 tomorrow. And my
hip is almost fully recovered.

Forgot: That's two work sets of everything. Some warmup on 8's and a lot
on 3's.

Hugh

--
Run like hell and let the clowns deal with the bull.

[email hidden] (Hobbes) wrote in
news:[email hidden]:

Quoted message said:

In article <[email hidden]>, Hugh Beyer

Quoted message said:

Yup, yet another. This is a routine that was posted (or a link was
posted, I forget) in the fall. I can't find the page it came from now,
but I've been doing it since the beginning of November.

This was right after the Lyle/Hobman war over high-volume vs.
low-volume routines. At the time I was fighting a hip strain that I
gave myself pushing Sheiko too hard and couldn't get rid of. So this
routine intrigued me enough to give it a try in the hopes that a lower
volume would let the hip recover. (Besides, I'd been on some Sheiko
variant since March and was due a break.)

The routine runs MWF doing 8 reps Mon, 15 reps W, and 3 reps F. M is
supposed to be hypertrophy, W active recovery, and F strength. Weights
are based on a %age of 1RM--75% M, 55% W, and 90% F. I've been doing

Overhead squat (mostly for warmup)
Back squat
Chin
BP
DL
MP
DB Row
Abs/Back hyper/whatever piddly stuff

This is pretty much Wayne's routine for dummies--the original program
had a different set of lifts that made less sense to me.

I started calculating the weights at 80% of my last max, not my full
max, because I wanted some recovery time. I pushed the weights up 5% a
week until Thanksgiving, then took a week off, and dropped back about
10% when I started up again. I'm now at 115% of my original max (maybe.
We'll see how tomorrow goes.)

So is this stupid? My goals are strength without much weight gain.

You are doing most of your sets (2/3) in the hypertrophy range. (Okay,
15 reps is pushing it for hypertrophy range, but still...) I like the %
ideas, but I would tend to vary sets more and keep the reps lower.

Other than that seems pretty good.

Hmm. Vary sets? In other words, do sets with different reps on each day?

Would it be at all interesting to vary the reps within the day--so M do 3
sets of 10, 8 and 6 reps; W do 20, 15, 12; F do 5, 3, 2.

Could also work in different strength ranges on the same day but then it's
pretty much a low-volume sheiko style thing.

I don't think this is permanent anyway, but it's been an interesting
variant.

Hugh

--
Run like hell and let the clowns deal with the bull.

Hugh Beyer said:

[email hidden] (Hobbes) wrote in

Quoted message said:

Quoted message said:

You are doing most of your sets (2/3) in the hypertrophy range.

(Okay,

Quoted message said:

Quoted message said:

15 reps is pushing it for hypertrophy range, but still...) I like

the %

Quoted message said:

Quoted message said:

ideas, but I would tend to vary sets more and keep the reps lower.

Other than that seems pretty good.

Hmm. Vary sets? In other words, do sets with different reps on each

day?

Example: heavy day (4-5 rep sets), and light day (8-10 reps/set) (per
movement: e.g. light bench Tues, heavy bench Sat; can do the same with
legs, deadlifts, etc)

"elzinator" <[email hidden]> wrote in news:1107544328.087152.240460
@z14g2000cwz.googlegroups.com:

Quoted message said:

Hugh Beyer said:

[email hidden] (Hobbes) wrote in

Quoted message said:

Quoted message said:

You are doing most of your sets (2/3) in the hypertrophy range.
(Okay, 15 reps is pushing it for hypertrophy range, but still...) I
like the % ideas, but I would tend to vary sets more and keep the
reps lower.

Other than that seems pretty good.

Hmm. Vary sets? In other words, do sets with different reps on each
day?

Example: heavy day (4-5 rep sets), and light day (8-10 reps/set) (per
movement: e.g. light bench Tues, heavy bench Sat; can do the same with
legs, deadlifts, etc)

Right, which is a layout I understand. One of the side-effects of this
routine though is that "light" days aren't really; I'm pretty much maxing
out on 8-rep and 15-rep sets the same week I'm maxing out 3-rep sets. So the
whole week is stressed, in different rep ranges.

Hugh

--
Run like hell and let the clowns deal with the bull.

Hugh Beyer said:

Hugh Beyer <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Yup, yet another. This is a routine that was posted (or a link was
posted, I forget) in the fall. I can't find the page it came from now,
but I've been doing it since the beginning of November.

The Christian Thibaudeau thing Hob posted?

Quoted message said:

Quoted message said:

This was right after the Lyle/Hobman war over high-volume vs. low-volume
routines. At the time I was fighting a hip strain that I gave myself
pushing Sheiko too hard and couldn't get rid of. So this routine
intrigued me enough to give it a try in the hopes that a lower volume
would let the hip recover. (Besides, I'd been on some Sheiko variant
since March and was due a break.)

The routine runs MWF doing 8 reps Mon, 15 reps W, and 3 reps F. M is
supposed to be hypertrophy, W active recovery, and F strength. Weights
are based on a %age of 1RM--75% M, 55% W, and 90% F. I've been doing

Overhead squat (mostly for warmup)
Back squat
Chin
BP
DL
MP
DB Row
Abs/Back hyper/whatever piddly stuff

Looks like two routines to me. ;-) Subtract the DLs, MPs, and DBRs,
and that's my routine.

Quoted message said:

Quoted message said:

This is pretty much Wayne's routine for dummies--the original program
had a different set of lifts that made less sense to me.

I started calculating the weights at 80% of my last max, not my full
max, because I wanted some recovery time. I pushed the weights up 5% a
week until Thanksgiving, then took a week off, and dropped back about
10% when I started up again. I'm now at 115% of my original max (maybe.
We'll see how tomorrow goes.)

So is this stupid? My goals are strength without much weight gain.

Your question is: is using a hypertrophy-specific program for strength
without muscle gain stupid?

Um....

Quoted message said:

Quoted message said:

My random thoughts: This routine is a lot like HST except interleaving
the rep ranges. It means you work all ranges of muscular function in a
week-- which also means you don't concentrate on any for a period of
time. It could be argued the 15's are a waste, but I don't mind working
strength/endurance a bit for GPP. Could be argued that wide-grip pullups
would be better, but then I might want some biceps work. Maybe front
squats or split squats would be better given that the DLs are in there.

Most importantly: Strength is up tho I bulked Dec/Jan so that's
expected. With the blessing, I'll do my old 1RM for 3 tomorrow. And my
hip is almost fully recovered.

Forgot: That's two work sets of everything. Some warmup on 8's and a lot
on 3's.

Hugh

Nice.

T <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

Hugh Beyer said:

Hugh Beyer <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Yup, yet another. This is a routine that was posted (or a link was
posted, I forget) in the fall. I can't find the page it came from now,
but I've been doing it since the beginning of November.

The Christian Thibaudeau thing Hob posted?

Huh. Mebbe. Googled around but couldn't find it. It's not the non-linear
auto-regulating thing.

Quoted message said:

Quoted message said:

Quoted message said:

This was right after the Lyle/Hobman war over high-volume vs.
low-volume routines. At the time I was fighting a hip strain that I
gave myself pushing Sheiko too hard and couldn't get rid of. So this
routine intrigued me enough to give it a try in the hopes that a lower
volume would let the hip recover. (Besides, I'd been on some Sheiko
variant since March and was due a break.)

The routine runs MWF doing 8 reps Mon, 15 reps W, and 3 reps F. M is
supposed to be hypertrophy, W active recovery, and F strength. Weights
are based on a %age of 1RM--75% M, 55% W, and 90% F. I've been doing

Overhead squat (mostly for warmup)
Back squat
Chin
BP
DL
MP
DB Row
Abs/Back hyper/whatever piddly stuff

Looks like two routines to me. ;-) Subtract the DLs, MPs, and DBRs,
and that's my routine.

Yeah, I get to the MP's and I'm too fried to do much with them.

Quoted message said:

Quoted message said:

Quoted message said:

This is pretty much Wayne's routine for dummies--the original program
had a different set of lifts that made less sense to me.

I started calculating the weights at 80% of my last max, not my full
max, because I wanted some recovery time. I pushed the weights up 5% a
week until Thanksgiving, then took a week off, and dropped back about
10% when I started up again. I'm now at 115% of my original max (maybe.
We'll see how tomorrow goes.)

So is this stupid? My goals are strength without much weight gain.

Your question is: is using a hypertrophy-specific program for strength
without muscle gain stupid?

Um....

Right. I suffer from severe conflict of goals. I've been cycling calories
though in hopes of moving the balance in the right direction without
gaining overall weight.

Quoted message said:

Quoted message said:

Quoted message said:

My random thoughts: This routine is a lot like HST except interleaving
the rep ranges. It means you work all ranges of muscular function in a
week-- which also means you don't concentrate on any for a period of
time. It could be argued the 15's are a waste, but I don't mind working
strength/endurance a bit for GPP. Could be argued that wide-grip
pullups would be better, but then I might want some biceps work. Maybe
front squats or split squats would be better given that the DLs are in
there.

Most importantly: Strength is up tho I bulked Dec/Jan so that's
expected. With the blessing, I'll do my old 1RM for 3 tomorrow. And my
hip is almost fully recovered.

Forgot: That's two work sets of everything. Some warmup on 8's and a
lot on 3's.

Hugh

Nice.

Hugh

--
Run like hell and let the clowns deal with the bull.