Red Deck - Lifting for Destruction

Rehashing an old favorite from earlier this year. 

WEEK 1-3

1. Dips and rows

AM - Strength

• R Dip 6x3, rest pause last set (ex: 5,3,2)
• R row 6x3, rest pause last set (ex: 5,3,2)

 PM - Hypertrophy

• BW Dip, BW Row (ladders or downs)
• Tri ext, curls, delts

2. Condition 

3. OFF

4. Pushups and pullups 

AM - Strength

• R pushup 6x3, rest pause last set (ex: 5,3,2)
• R chinup 6x3, rest pause last set (ex: 5,3,2)

 PM - Hypertrophy

• BW pushup, BW chinup (ladders or downs)
• Tri ext, curls, delts

5. Condition

6. OFF

WEEK 4 - Deload

Straight sets 6x3 50% week 3 weight

DAILY

BSS - add 1-5 reps/leg per day

Ab wheel, as needed

single max(ish) | single clusters | volume | accessory

 Dips. 

A metric fuckton of dips is what I did. Using cluster training as a base with some volume to back it up.

Dips yo

Max(ish) BW+105x1, 10-20lbs left in the tank. Slow but not a ginder.

Singles BW+75x1x15. Controlled negative. Explosive concentric. Done in about 12min rest as needed.

BW+30 x4x8. This is how many sets it took before I couldn't get 8 reps. ~20-30s rest.

BWx12,11,10,9,8,7. ~20s rest.

Total volume: 105 reps. Couple more counting warmups.

Accessory:

Lateral band raise 1xamap multiple lengths

BW tricep extensions x20,10, had to stop right tri is not ok with this.

calisthenics | rest pause | pike pushups

Pike pushups, rest pause

35x9,3,1

20x14,2,1

Bwx19,2,1

So many things. 2 rep increase over Thursday on my top set. Bumping the weight up to 40 next time.

I was about to increase the weight on the BW only, but i attached bfr bands to my arms instead (i have always waited until accessory work). Bubbee, this is what these things were meant for. Making a lighter weight feel heavy. Attempting to do accessory for triceps shoulders and biceps after was harrrdddddddd. When normally i can bang out 30 to 50 reps per exercise in 1min, i found i was getting closer to 10 or 20 with the same tension.

Fun fun experiment. Im very interested to see how it affects subsequent workouts. The ol Nuckols studies imply that they are essentially free volume without lifting heavy. If i can keep adding reps and weight for the mext few weeks id be super god damn happy.

calisthenics | rest pause | pike pushups

Pike pushups 

35x7,3,2

15x15,5,2 

Bwx16,5,3

Minor accessory (1 set per row, bands only)

Tricep extensions

Rear delt raise

Added another cinder block for height this session. Definitely feeling the intensity rachet up a bit.

Rest Pause | Pike pushups

I'm tired. I also kinda like the idea of hammering RP on a single exercise. I don't have to leave anything in the tank or worry about affecting the super set pairing. Misc accessory is also streamlined to match the movement.

Pike pushups: paralettes, feet elevated on blocks
30x9,4,2
10x12,5,2
BWx15,6,2
5min rest between sets
~30-45s between pauses

Misc Acc
Tricep pushdown banded
Rear delts

rest pause | ring dips and rows | fuck you i like this

Ring Dips
42x5,2,1
20x13,3,2
BWx12,3,2

Ring Rows
20x11
10x15,3,2
BWx13,2,2

Accessory (bands):
tri ext
rear delt raise
rows

Adding rows to replace pullups made a huge difference here. Dips felt solid even though I hit well under my rep goal. Found out the dip rings were crazy off centered. Fun beans yo. I kinda like this day as a strength/hypertrophy day with 2 full rest days in between (although both are used for conditioning).

I like the amount of volume I'm able to get in here. Not sure if Doggcrapp (which, while this is rest pause, it def isn't Doggcrapp) would render higher strength and size results at a higher frequency and a lower volume, but I like getting more volume at the lower intensities.

strength | dips | last time we go to failure

Going to failure is literally burning me the fuck out man.

I'm buying full into Ross' performance based training, and performance ain't based on going to failure.

Dips 35x9
Dips 15x16
Dips BWx13

Good sets regardless

Rest pause | ring dips and chins | punch the clock

1 rep gain on both pullups and dips. Arms and shoulders are getting noticeably bigger. Nothing really to report otherwise.

Ring dips
35x7
15x6,2,1
BWx4

Ring pullups
25x7,2,1
10x6,2,1
BWx5

Accessory: Added BFR. All movements below used bands with cascading sets.
Tricep extensions
Rear delt
Shrugs
Curls

Straight sets | Dips and chins | Bodyweight only

Was having a tough day yesterday. I decided to get some tonic work in instead of burning down my house.

Ring Dips BW
14,11,8,5,4

Ring Chins BW
12,,10,8,7,4

~3min rest between super sets

Accessory: Add BFR bands cause why not, all band work
Tricep extensions
Lateral raise
Shrug
Curls

Rest pause | dips and pullups | punch the clock

Nothing crazy to report here. All lifts are progressing slowly but are progressing.

I dialed back assistance a bit because it's been taking way too long wen I have a billion movements.

Ring dips
35x6,2,1
10x11,3,2
BWx12,3,2


Ring pullups
25x6,2,1
10x9,3,2
BWx11,2,2

Assistance (bands, multi set)
Press 45 deg
Low row
Tricep extension
Hammer curl (only to try out BFR bands)

Gettin the itch to play up Wisconsin again. Shit is addicting as hell and great for strength. The one thing I really love about my current setup is I can plan when to break a fast.

Rest Pause | Ring dips and pullups | -10% workout

First set of dips went well. Literally everything else did not. -10% workout across the board.

Workout
Ring dips
30x10
10x5
BWx10

Ring pullups
25x4
10x8
BWx10

Acc: Bands
Pulldown
Tricep overhead extension
One arm row
Curls
L raise
Shrug

Rest Pause | Ring dips and pullups | Band Accessory

Good workout all things considered. Taking 2 entire days off between sessions (i.e.: lift OFF OFF lift) has been difficult to do but a good call. I feel rested, can actively see strength progress, and look bigger. All good shit.

Ring Dips | Rest Pause
30 x7,3,1
10 x12,4,3
BW x11,3,3

Ring Pullups | Rest Pause
20 x8
10 x11,3,2
BW x11,5,2

Band Accessory
Standing rows
Tricep pushupdowns
Hammer curls
Shrugs
Standing rows
Lateral raises

Notes on accessory:
I like the idea of starting and ending with rows and lateral raises. They take very little effort wise and work on body parts I need bigger.

Cut out of accessory

• Bent over rows because they were a shittier version of standing rows. 
• Band bench presses. Haven't found a good way to do these incrementally. May try standing one arm press forward next time. EDIT: Just tried this and fuck ya I'm doing this.

Edit2: add band pulldowns dude.