WORKOUT PROGRESS BILL SAHLI: Past Wednesday Legs / Biceps 9/11/2019
And the progress keeps on coming!
Leg Press: Up 50 lbs (my partner up 4 reps)
Barbell Curls: Up 5 pounds (partner up 5 reps)
Cable Curls: Up 3 reps
What I continue to see is progress in both pounds, reps or both, as you should see workout to workout if you are doing this correctly. Since I just inserted another 2 days rest into the equation, the bread and butter will be next Wednesday to see how the weights have progressed. We will see!
HIT IT HARD, the OLD SCHOOL HIT Strength Training Way, then go home and let it happen!
Have a great weekend!
WORKOUT PROGRESS BILL SAHLI: Sunday November 17th / Chest Shoulder Biceps & Triceps & DIET
Hello everyone, it has been a bit since I posted. I am training once a week High Intensity Power Training, just on Sundays and doing Tabatta HIIT sessions at 4 minutes both Wednesday and Friday.
My diet is mainly Carnivore low carb, with a Romaine Salad at night as my last meal with a couple of glasses of red wine. What I do is Tuesday, Wednesday, Thursday & Friday I eat one meal a day at night around 8 o’clock and I fast for 23 hours. On Saturday, Sunday & Monday I eat 2 to 3 meals per day. However on my last meal on Saturday night I carb load, as well as on Sunday including but keep my protein high also. This works very well as I train on Sunday morning. I train on an empty stomach except for a Bulletproof Coffee.
Although it is only two sets and only about 4 minutes total of training, it is how they are performed that really matters.
HOW IT IS INITIATED
For Negative only dips, I move extremely slow… 15 seconds down, and use a 10 second rest pause before performing another rep. I try to stay at 4-5 reps but this workout I added another 30 pounds and get 2 reps. No problem, I will be stronger next time in two weeks.
For the EZ Barbell Curl Hyper Reps I start by cheating the weight into a completed position at the top and then slowly lower it with a 15 second negative. Once I reach the bottom I attempt to complete 5 reps before doing another slow 15 second negative.
So that is it for High Intensity Strength Training. About 4 minutes.
As I said later in the week I do a Tabatta Elliptical Workout which lasts 4 minutes both on Wednesday and Friday. These are performed 20 seconds high intensity 10 seconds rest performed 8x which equals 4 minutes.
The workout total for HIT is 4 minutes that for HIIT is 8 minutes totaling 12 minutes for the week. This has enabled me to get stronger each and every workout by weights or reps or both. Mind you I do this every 2 weeks, alternating with a similar workout of squats and rows for the same amount of time, except with these I have to take more of a warm up to get to my working set, so it take a little longer due to the warmup.
Remember, a productive high intensity workout must be intense, brief and infrequent. This fits the bill. Wishing everyone a Happy Thanksgiving with many blessings to you and your family.
Hit is hard the Old School High Intensity Strength Training way, and then go home and let it happen.
Workout Progress Bill Sahli as of Dec 19, 2019 - Full Body Workout
It has been a little bit now since I have done an update on my training so here goes.
I woke up a few of weeks back and did not want train heavy! My workouts have grown to be quite heavy and we have gotten very strong from the modified training. We were doing Hyper Training whereas my training partner would help me into a position where I could start with a negative (15 seconds negative) followed by 3-5 positive reps followed by another 15 second negative to end the set.
This style of training reaped great benefits in strength and muscle. We would perform 2 split workouts training on Sunday only, alternating with the other split workout the following Sunday. One set per exercise to failure.
After thinking it through, desiring to keep my workouts both brief, infrequent and intense... but low stress, I decided to increase the rep range from 3-5 to 12-20. WOW, so much for ego! LOL
In retrospect, it was a great decision because the higher rep range definitely cuts down the stress while maintaining a high intensity level. What I am finding is the weights we are using are starting to grow, as is our strength, and we are beginning to approach (not yet there) the weights we were using with the 3-5 rep range. Another great plus is the pump and blood flow achieved by the high rep training. Of course the hardest is the larger body-parts like Legs, Back and Pecs... brutal to say the least. I end up breathing like a freight train. If you have any joint issues such as I do shoulders, the added blood flow is a plus.
Another benefit is saving the time wasted in warmup. We are working the whole body each Sunday and I start with dips. It is the only exercise I warm up with except when I transition to legs where I also do a warmup.
So this is how I do it:
Once I do 2 Dip warmups, I take my work set.
I do not warm up for Rows, I am warm from the Dips. I go directly into my work set.
Squats which are my next exercise get one warmup then I go directly to my work set.
Next I throw some arm work in there.. Drag Curls and Push-downs, no warmup!
If you do the math, you have a total of 5 minutes of exercise and 30 seconds of warmup. Period!
Although I am no longer 8% body-fat, I am more around 15%. Great for winter, and as Jimmy Nasto and I used to call it... "Back to Flannel" (In the day we believed why make your waist smaller, make your shoulders thicker and wider!).
As of this past Monday after my Sunday workout I weighed in at 215 @5'5". Not bad for being in my mid 60s 🙂 What kinda time does this cost?
Answer: 20 minutes a month training.
Again, we all now that high intensity training as Mike taught us must be by necessity intense, brief and therefore infrequent. It doesn't get any better than that!
So my point is this, HIT IT HARD! Go home and allow it to happen, and live life while you do, you will have much more time, the OLD SCHOOL WAY.
Thanks for reading!
Funny how training "heavy" becomes a grind, even for the best of us! That's when it's time for a change of pace, while keeping with the same theme--versus the pump nonsense the masses flail away on.
Working my 20th Santa season, and rushing between 2 jobs, I've cut my workouts back out of necessity. Offset with hitting my sack 8-8.30 each night, I've been able to maintain my progress rate despite the craziness and Ground Hog Day of my current life-style.
That's the beauty of being super-advanced, you are so in-tune with your body and needs, you know how best to tweaks things to suit your needs.
Absolutely 🙂 And that is the key, In-Tune. Its been 48 years since I began this journey. As you are familiar, in applying the theory of high intensity training as Mike pointed out, I am still discovering new approaches to tried and true techniques.
So nice to see you post my friend. Have an amazing Christmas and New Year.
I've long admired how you manage to tweak Mike's principles into the most simplest, most-effective, routines. That's truly an art!
Thanks... hope you enjoy a blessed Merry Christmas and Happy New Year my friend.
UPDATE: Time To Make A Change
About 2 weeks ago my training partner and I walked into the gym to take a workout. For the past many months we have been making uninterrupted progress employing negative training. Our weights and reps were increasing workout to workout for almost 6 months. This workout was much different. The weights that we were using felt so much heavier to the point that we could not get half the reps on our last exercise!!
What happened? Did we magically get weaker? NO of course not!
It snuck up on us like a thief in the night…
We became over trained due to the demanding inroad that negatives created in just 3 sets per workout done once every 5 days!
Although we thought we were recovered, we were not. This explains my lack of desire to go to the gym and my training partner complaining of being so tired all the time.
We left the gym and did what any self-respecting in the know HIT strength athlete would do… we went home, ate and rested, then ate and rested, and then ate more and rested more.
Even in my younger days of powerbuilding and bodybuilding, whenever we went to take a workout and either were tired or did not want to train, we knew it was time to rest and eat and that is what we did. I could remember leaving the gym and not training for a full two months, I came back bench pressing more than when I left, achieving a personal record.
It has now been 2 weeks or so, and we are planning our workout for tomorrow, Sunday. How will things change you ask???
We will still stick with a high rep range with basic big exercises, 12-20 reps.
The twist??? Rest Pause on the last reps.
This is how. If you have ever done Super Squats as described by Randall Strossen, you will get the picture…
All exercises will be done with machines, including squats. We will use a weight that we can achieve approximately 12 reps to failure then the rest pause will begin. We will rest and breathe through about 10 seconds or so, until we can get another rep and continue until we can’t.
Exercises in order, 1 set each:
Hammer Machine Dips
Standing Machine Squats
Reverse Machine Row
We may include some arm work intermittently depending on energy levels:
Ez Barbell Curl
The Dips, Squats & Rows are the main stays, the direct arm work is the intermittent based on energy levels…
No other work is necessary.
What will be our frequency?
Once every 7-10 days, based on our progress and recovery. We will use the Two Day Rule to make certain.
It will be interesting as I am also dieting to bring my percentage of body fat into the single digits. Looking forward to see the strength gains while I do.
Thanks again for reading and participating in our forum.
Wishing all a health and strong week. Hit it Hard the Old School Way and then go home and let it happen!
We all come to a grind in our workouts, even the champs. Dorian once told me: "I recommend going to failure plus 1 or 2 forced reps where practical. I use super intense methods such as negatives or rest pause sparingly usually on lagging bodyparts. Training in this style should be cycled, after 5-6 weeks of high intensity work cut back and train below failure for 2-3 weeks to avoid overtraining. Taking a week of complete rest occasionally is also a good idea."
If that's how it is for the genetic elite, where does that leave us mere mortals? Even Tom Platz "only" pushed all out for 4-weeks tops! The belief those guys were machines, delivering the highest level of intensity endlessly is a false-hood. It's how you deal with the crossroad which matters. You have the smarts to realise continuing to push on isn't the answer, stepping back to recover is the solution.
About 90% of my workouts are machine based nowadays (Powertec, Leg Press, Hammer Strength Press), which allows me to reach failure, safe in the knowledge I won't get stuck...unlike free weights. This level of confidence means I can focus 100% on the muscle/s, void of any fear or reservations. It was no mere coincidence, a majority of the Mentzer's workouts were machine based also!
It stands to reason, as we grow older and stronger, we have to become safer in our workouts. I'm sure you and your training partner will do great guns on your change of pace. I look forward to hearing future updates.
All the best brother!
Amen to that! We went back this past Sunday using the protocol I mentioned. We were stronger in all things, what a coincidence? No I knew we would be.
We... as you, stick with machines for safety and not having to worry about balance, just contraction which is where it is at. 3 exercises all machines, dips, rows and squats. Went great until Tuesday came around. I bent over to tie my shoe lace and tweaked my lower back 🙁 Wednesday was worse and I went to see my Chiropractor, who put me in therapy and adjusted and ordered rest for a few days. (Yes I have some damage back there too!) Its myself to blame as I have not been to my weekly adjustment as usual but I will change my evil ways. But that is fine. I know with actively resting I will just come back stronger.
I have pushed the envelope but realize it is easier to just get close to the sun than to stand on it.
It is always a pleasure brother. Have an amazing week and thanks for posting!
Workout Progress Bill Sahli as of March 19, 2020
It’s been some time since I gave any updates on my training progress. As you know I like to keep it simple, but I also like, at this point, to stick to basic movements, focusing on strength.
I have also been concerned about joint health as I get to be an older athlete in my 60s, working around injuries of use and avoiding any new injuries. My shoulders are in need of a couple procedures and so I have to limit my range of motion in some cases until those procedures are accomplished. I simply have no cartilage left in them, a partial rotor tear and some arthritis. Welcome to 50 years of super heavy training J LOL. I wouldn’t change a thing. I would do it over again!
We have been using high rep to failure exercise with great results. When I say high rep, we are talking 20-40 reps using the same protocol as with lower rep sets. Remember, every rep until that last impossible rep is nothing but a warmup. This has really given my joints a rest while dropping the stress associated with heavier training. Because the stress is greatly reduced, we are currently training twice… (2-3 days’ rest between workouts) in a 7 -9 day period.
You would think that training light with high reps would just maintain size or possibly loose some, but in fact, I have gained size and the muscles are fuller. That’s why 100s training worked so well for guys like Rory Leidelmeyer.
(Thanks to our member Dr. David Shores for convincing me to try this technique! Thank you Dave!)
A couple weeks ago we started to incorporate heavy partial training with the existing training we are doing. The reason I did this is because partial training limits the range of motion but is one of the most powerful tools to create raw strength, bone density and tendon strength.
What we are doing is alternating this type of training with high rep training. It is working awesome! We are not only getting stronger workout to workout with the partial training but it is also carrying over to our high rep training.
We are doing 4 sets per workout in both our partial and high rep training. This is a snap shot of our workouts…
WO1 – PARTIALS – 3-5 reps straight or Rest Pause – 1 set only
Hammer Dip Plate Load Machine
Seated Machine Row (Top Portion)
Ez Drag Curls (Top Portion)
WO2 Partials – PARTIALS – 3-5 reps straight or Rest Pause – 1 set only
Trap Bar Deadlifts off Boxes
Trap Bar Shrugs
WO3 – HIGH REPS - 20-40 reps – 1 set only
Hammer Reverse Pulldowns
Ez Drag Curls
WO4 – HIGH REPS - 20-40 reps – 1 set only
Leg Extensions SS
Leg Curl SS
As we get stronger we will reduce the volume of sets and or remove or alternate non compound exercises like curls and extensions.
As of right now, even beginning our partial protocol, my training partner and I are breaking our previous personal records on partials. This speaks a lot about the carry-over of high rep training and even more on the carry-over of partials, in the weight we are using for high reps.
I will continue to report on our progress or any changes. Until then,
HIT it HARD, the Old School Way then go home, and let it happen.
Thanks for being part of our membership… Bill Sahli
Looks solid for sure! Are gyms still open there? They are all shut down here and that's the worst part of all this for me! LOL. I have some light DB's, an adjustable bench, pull up bar and some bands. Maybe I should break out the 100's with the limited equipment I do have?
Great stuff Bill! ... as usual. Funny we've come to the same conclusions. Going through my training records recently, I was amazed how well I did on "high reps"...despite being the period when I was most busy, working two jobs. In a mere 3 weeks I gained 1.5kg, 1/2" quads and calves, 1" chest, and 1/4" arms. These aren't shabby gains, especially for someone super advanced. It was on my beloved Push/Legs/Pull split, 3 moves Push and Pull, 2 on legs. Simplicity, as always, delivers best.
Being a low rep guy all my life (6-8), I never saw value in reps above that. Then Dante/Doggcrapp wrote an interesting piece about why bodybuilder's should increase their rep range as they pass their 30's. That sparked my interest. I then read the great John Grimek endorsed 12-15 reps for upper-body, 20-25 lower. The wise David Shores sent me his belief high reps triggers new muscle growth a while back. He told me how well you were doing with it, further peaking my enthusiasm to try it out for myself. Plus, high reps (20 average) didn't hurt Casey any during the infamous Colorado Experiment!
I did some Googling and I came across this: 'I used to do heavy weights and 6-10 reps. A couple of years ago I started working out with a guy competing at Mr Olympia (not the beach fitness category or something but the real deal). One of the things that really surprised me was the amount of reps he was doing and the weight. The weight was way less then I expected for such a pro. Also the amount of reps... regularly we used to do 30 reps!!!'
A real eye-opener, as I always assumed the champs relied on low reps. Late 90's, someone in the know, enlightened me about adjusting reps upwards as we age matches how our body operates as our synovial fluid decreases with age. In my Dino phase at the time, while I saw the value in his message I chose to ignore it as it didn't gel with my outlook (5 reps was it)! Now, as I close in on 60yo (gulp), the importance of longevity has become crucial. No longer having the leeway to "get away" with anything I choose, unlike my teens and 20's, best to err on the safe side as much as possible.
Reflecting back when poundage's ruled, mid-90's onwards, despite achieving my 400# squat record (defying my knee specialist) my quads took off in size and shape when I reverted to high rep leg presses! Yates and I had similar findings. High reps are a given in all my routines now. Unlike low reps, which is as much about moving the weight as muscle contraction~maybe even more-so! With higher reps I feel the muscle/s working start to end. Which, as bodybuilders, is what it's all about.
Btw, I continue to marvel at how productive high pulls are. I wish I'd have known about them when I started out in '78. My delts have gone from strength to strength (literally) thanks to this wonderful exercise! I'll be forever in debt to you for introducing me to this mass-builder.
Keep up the great work my friend. Blessings.
Thanks Dave! The small gyms like mine are still open. I go to a private old school 24 hour gym. There are not 3 people in it at the time I train. LOL.
I think you should bring back the 100s 🙂
Nice hearing from you my friend!