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[neophyte]

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starting some AF time again, day 1, woo!

[Mandiekinz]

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Great work on 30 days, Skullbaby!! You certainly do persevere.

[Lo0p]

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That's what I do. However, there is always more than one way to skin a cat (or a person :H).

BMinor and I followed a protocol together called Swolegenix. It called for low weights, high repetitions and more exercises. It yielded nearly identical results very rapidly but doubled the time in the gym for me. I was about 4 hours a week. With RPT (Reverse Pyramid Training), where you make your first lift on the most important compound exercises your ME (Maximum Effort) lift and reduce weights from there, I've reduced my time in the gym to 2- 2 1/2 hours a week.

In fact, on my leg and back days in the beginning, I will not be using RPT. As I haven't trained in quite a while, I'll need to reacclimate my body by using high reps and low weight for the two most important exercises on those days:

The barbell squat and the deadlift.

With RPT I would try to squat (I dunno--but I do have logs I will be posting) maybe at my maximum, 315lbs 5 times. Then I'd pull weight off and do 265 15 times, pull more, do 215 10-15 times, pull more and finish it off with 185 as close to 20 as I could get.

To reacclimate myself I will start with 4 sets of 20 of 135 lbs. Low weight high reps. But I'll switch over to RPT as soon as I feel my body can handle it.

edit: AF day 2 dun.

[skullbabyland]

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Loop, I do RPT and IM as well and am getting amazing results. I'm looking forward to following your fitness thread once ya get it going! Will that be this week?

[skullbabyland]

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Day 31 AF

[skullbabyland]

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Mandiekinz;1592759 wrote: Great work on 30 days, Skullbaby!! You certainly do persevere.

Thanks Mandie... perseverance and momentum are so important for me.. the alternative is too grim. So I choose to keep getting back on that horse.

[Juan BH]

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Lo0p -

This sounds pretty intense... you said that was the key though. I am with ya on 135-150lb sets of 20, but the reverse pyramid sounds akin to squatting with a VW Bug across the shoulders! Maybe a little too much for Juan at this point...:egad:

[skullbabyland]

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(EDIT- whoops, this was in reply to a post from Juan but looks like that has been deleted)

Personally, I'm finding that RPT isn't as hard as it sounds, if you do the correct warming up sets, and the results are awesome. It's detailed here- 'Three Day Split RPT' Routine | RippedBody.jp

I found that the warmup sets and the rest time between all sets is really key.

[Juan BH]

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Great link Skull! I'm going to read up on this and try some new things in my workouts. There is a lot I need to do differently, for sure. Thanks for the reply.

[neophyte]

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hey Skull thats pretty much what ive been looking for in a routine. I' a big advocate on Starting strength, however once i get to 2x bodyweight on deads, 1.5x on squats, i start to overtrain. this routine is perfect, not much volume but you dont need it when you're lifitng really heavy and dont have the genetics to recover quickly like i do. I( think ill give this a shot.

Im going to continue doing SS until i get up to my older maxes and hten switch over to this

[Lo0p]

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skullbabyland;1593120 wrote: Loop, I do RPT and IM as well and am getting amazing results. I'm looking forward to following your fitness thread once ya get it going! Will that be this week?

Tomorrow.

I'm not sure if I'll have the thread up and running--yeah I will--I hope. But it starts for me tomorrow.

I don't do warm up sets. I do practice my form with just the bar before squats and deads. I consider failure the point at which I break perfect form.

Haven't checked out your link, but there will definitely be a not-work-friendly ripped picture of me in the first post of my thread.

[skullbabyland]

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Day 32 AF

[skullbabyland]

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Day 33 AF

[skullbabyland]

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Day 34 AF

[skullbabyland]

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Day 35 AF