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  1. #1
    13 in 15 KD5NFW's Avatar
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    Default KD5NFW's Quest for the Classic Physique

    Well I figure since I have changed routines and also goals, it is time to start a new log! I started 4 months ago with the MadCow 5x5 routine with a goal of increasing strength. Mission accomplished (I know, I know famous last words haha).

    My new goal is to build enough muscle then remove enough fat to reveal the classic physique! Bodyweight in the range of 190-200 with a BF% at or below 10% is the goal. At my age these are pretty lofty goals, but what do I have to lose?

    The new routine will be the Reeves Classic. I am currently in the initial stages of the program trying to dial in some solid starting weights. There is a huge difference for me in going to the 8-12 rep range from the 5x5 format! So bear with me while I try to adjust. I will copy/paste the first two sessions of this routine from my old log.

    Current stats:
    Age: 47
    Weight: 180.4 lbs
    Height: 5' 10"
    BF%: ~15%

    Thanks for following along,
    Richard
    Last edited by KD5NFW; 08-27-2011 at 11:17 AM.
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  2. #2
    13 in 15 KD5NFW's Avatar
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    Day 1 Reeve's Classic test run

    --------------------------------------------------------------------------------

    Ok I checked my ego at the door and that was a good thing. These rep ranges and short rest times between sets are not foreign to me, but we definitely will have to get reaquainted

    Workout duration: 50 minutes

    Squat:
    10x135
    10x155
    10x155
    Going as deep as I can on these. I lowered the safety bars about a month ago when I started trying to get lower, and I am getting close to hitting them again. Not going to say these were real tough weight wise, but I did have to work for them.

    BOBR (conventional style):
    10x135
    10x135
    10x135
    No biggy here. Should be able to hit the 12 reps next session no problemo.

    BTNP:
    8x95
    8x95
    8x95
    My shoulders suck! These are pretty tough. I will be able to get 10 reps across the board on these next time, I think

    BB flat bench:
    10x135
    10x155
    10x155
    Ok I had to dig a little to get those last two reps on the last set! Felt my triceps actually having to assist on these lifts

    BB curl:
    12x50
    12x50
    12x50
    Can def go up on these but wasn't sure how they would feel by this time in the routine.

    Chest dips:
    BW 4x10, 1x6

    BB calf raise:
    15x135
    15x135
    15x135
    Haven't worked iso on calves in a loooong time. Last couple reps on last two sets were a little painful.

    Abs:
    Roman chair leg raise BW 2x15
    Lat tower cable crunch 80 2x15

    Rating 10/10. Happy with getting that much work done in 50 minutes. Weights are def way below what I am used to moving, but if the body says it got worked then it got worked. I was really concentrating on keeping rest times to 60 seconds between sets, so I was huffing and puffing by the end of BTNP. Abs were 30 second rest times.
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  3. #3
    13 in 15 KD5NFW's Avatar
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    --------------------------------------------------------------------------------

    Week 1 Session 2: 60 minutes
    still taking it "easy" looking for starting weights

    Squats:
    12x135 +2
    12x155 +2
    12x155 +2
    The weights are not the issue here, the number of reps are killer I was winded after the first 3 sets! Depth is still getting better, and my legs are actually feeling worked. Think I will leave the first two sets where they are and increase weight on the last set.

    BOBR:
    12x135 +2
    12x135 +2
    12x135 +2
    Will leave first set and increase the 2-3 sets the same amount for 8 reps.

    BTNP:
    10x95 +2
    10x95+2
    10x95 +2
    Still trying to get comfortable with these. Will leave the weight and push for 12 reps across the board.

    BB flat bench:
    12x135 +2
    12x155 +2
    10x155 same
    Thought I would be upping the weight on set 3 next session, but will be trying to get those last 2 reps. Ego was checked at the door though

    BB curls:
    12x60 +10lbs
    12x60 +10lbs
    12x60 +10lbs
    Will go up on all 3 sets next session.

    Chest dips:
    BW 4x10
    BW 1x8 +2

    Calf raises (had to do seated today):
    90 lbs 3x15

    Abs:
    Roman chair leg raise BW 2x16 +1 rep on each set
    Lat tower cable crunch 70 lbs 2x16 +1 rep on each set

    Rating 9/10. Gotta say this workout is MUCH tougher than it appears on paper! Didn't give it a 10 only because I am still getting used to the volume and trying to find the correct starting weights. I do believe that I will benefit from this routine. Once again I had every intention of cranking out some HIIT cardio, but honestly I was done after this 60 minutes!
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  4. #4
    Intermittent Fasting FTW vin1968's Avatar
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    Hey Now!
    Hey now!


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  5. #5
    13 in 15 KD5NFW's Avatar
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    Werd
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  6. #6
    Muscle Hobbit carl1174's Avatar
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    great sessions and it looks like the working weights are almost there as well.

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  7. #7
    13 in 15 KD5NFW's Avatar
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    Thanks Carl! Yes I think I am pretty close. Haven't hit deads yet (tomorrow ) but they are still low rep scheme so should be pretty easy to dial them in. I will probably lower my weight a little to work on improving my form as well as give me some room for steady progression for a little while.
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  8. #8
    future old Geezer CLEEPER's Avatar
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    Subbed
    Back to my roots
    Reeves classic physique. started 9-1-2014

  9. #9
    M&S Elite Member DazzlingD's Avatar
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    Awesome work Rich. I'm thinking of switching to the Reeves FB after a few more cycles of 5/3/1. The volume looks intimidating in comparison to 5/3/1 though.

    With regards to your BHNP, have you considered some form of Dumbbell OHP ? I liked these much more when I was doing a full body routine when I first went back into the gym, it's a more natural alignment when pressing, at least I found it so..
    Supps: Novem, Xtend, Scivation Whey Protein, Flaxseed Oil, Multi Vitamin
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  10. #10
    13 in 15 KD5NFW's Avatar
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    Thanks D, the volume is def different than the 5x5 I was used to, but it is its own cardio right now with higher reps and shorter rest times So it saves me time at least for now.

    I may have to give DB's a go if I can't get comfortable with the BTNP. It's not the actual lift as much as it is the set up. It's a little awkward getting the bar in place from a seated position. Once I'm there it's good to go.
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  11. #11
    13 in 15 KD5NFW's Avatar
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    Quote Originally Posted by CLEEPER View Post
    Subbed
    Appreciate ya coming along Cleep! I will be needing your guidance as I go
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  12. #12
    future old Geezer CLEEPER's Avatar
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    The set up I use for bhtnp is set the bar at the same height as I do for squatting, slide the bench in and scoot forward in my seat so that I'm under the bar in a front press position . Once I loft the bar over head I slide back to touch my back rest then press bhtn. I think you are doing this without a back rest correct?

    That would make it even easier to set up I think.
    Back to my roots
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  13. #13
    13 in 15 KD5NFW's Avatar
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    Quote Originally Posted by CLEEPER View Post
    The set up I use for bhtnp is set the bar at the same height as I do for squatting, slide the bench in and scoot forward in my seat so that I'm under the bar in a front press position . Once I loft the bar over head I slide back to touch my back rest then press bhtn. I think you are doing this without a back rest correct?

    That would make it even easier to set up I think.
    Cleep I've tried both bench types. I'll play around with it again today.
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  14. #14
    Seasoned M&S Veteran Collin2054's Avatar
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    Default KD5NFW's Quest for the Classic Physique

    Good luck with the new program Rich. Big change from 5x5 but like I've said before, I'm a big fan of the higher rep ranges. Definitely following the new log, looking forward to seeing where this takes you!

  15. #15
    Squattatron Squatter's Avatar
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    Looking forward to seeing you progress right along on this ambitious routine Rich. But hey, if Cleep can kill it so can you
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  16. #16
    13 in 15 KD5NFW's Avatar
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    Quote Originally Posted by Collin2054 View Post
    Good luck with the new program Rich. Big change from 5x5 but like I've said before, I'm a big fan of the higher rep ranges. Definitely following the new log, looking forward to seeing where this takes you!
    Quote Originally Posted by Squatter View Post
    Looking forward to seeing you progress right along on this ambitious routine Rich. But hey, if Cleep can kill it so can you
    Really appreciate it guys! Should be an interesting experiment to say the least
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  17. #17
    13 in 15 KD5NFW's Avatar
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    Week 1 Session 3: 60 minutes

    Squat:
    12x135
    12x155
    8x185 +30 lbs
    It is nice to actually feel my quads and hams getting worked.

    Deads:
    warmup 10x135, hopefully this doesn't count
    5x205
    5x245
    5x285
    All lifts double over grip. First time to dead in about 2 weeks so felt good to get them again.

    BTNP:
    12x95 +2
    12x95 +2
    12x95 +2
    Used the flat bench, no back. Felt more comfortable setting up. Lifts felt relatively easy. Will be upping weight next week.

    BB flat bench:
    12x135
    12x155
    12x155 +2
    Will up weight on third set next week.

    BB curls:
    12x70 +10 lbs
    12x70 +10 lbs
    12x70 +10 lbs
    Will up weight 10 lbs next week and start with 8 reps.

    Chest dips:
    BW 5x10
    Woohoo got those lat 2 reps back but had to fight for them!

    BB calf raises:
    16x135 +1
    16x135 +1
    16x135 +1

    Abs:
    Roman chair leg raise
    BWx17 +1
    BWx17 +1

    Lat tower cable crunch
    70 lbs 2x16

    Rating 10/10. Starting to get used to the intensity of this routine. I am liking the way I feel afterwards. Feel like I have worked out for sure .
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  18. #18
    future old Geezer CLEEPER's Avatar
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    You are getting into your working weights. The Mad cow routine set you up great with good strength to use enough weight on this routine to really build some good mass and lean you out at the same time .

    ON those deads , you are working toward total volume so the 135 does count. If you can handle it then go for it. You may find though that you want to drop them back to just a set of 5. Just feel that out as You go along.

    THose chest dips are awsome and a great finishing move for this routine, they stretch your shoulders and really burn out the chest and tri's.

    Your off to a great start
    Back to my roots
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  19. #19
    Muscle Hobbit carl1174's Avatar
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    FWIW I dont think you need to do 10 reps of deadlifts before the 3x5, you are plenty warmed up from the squats and the deads (you are right to ramp) is only One work set at 5 reps to be honest. doing 10 reps at a lighter weight to start with could be counterproductive.

    Good work on the BHTNP I do them seated with no back rest and it feels much more comfortable and easier to set up than with a back rest.

    Looking good so far buddy

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  20. #20
    13 in 15 KD5NFW's Avatar
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    Quote Originally Posted by CLEEPER View Post
    You are getting into your working weights. The Mad cow routine set you up great with good strength to use enough weight on this routine to really build some good mass and lean you out at the same time .

    ON those deads , you are working toward total volume so the 135 does count. If you can handle it then go for it. You may find though that you want to drop them back to just a set of 5. Just feel that out as You go along.

    THose chest dips are awsome and a great finishing move for this routine, they stretch your shoulders and really burn out the chest and tri's.

    Your off to a great start
    Thanks Cleep! I can only imagine how low I would have had to start on weights if I hadn't hit MadCow first Can't believe how tough those last couple sets of dips are. I now see why you don't weight them lol. Body is feeling worked, but in a good way
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  21. #21
    13 in 15 KD5NFW's Avatar
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    Quote Originally Posted by carl1174 View Post
    FWIW I dont think you need to do 10 reps of deadlifts before the 3x5, you are plenty warmed up from the squats and the deads (you are right to ramp) is only One work set at 5 reps to be honest. doing 10 reps at a lighter weight to start with could be counterproductive.

    Good work on the BHTNP I do them seated with no back rest and it feels much more comfortable and easier to set up than with a back rest.

    Looking good so far buddy

    Carl.
    Thanks for checking in Carl! I'm fine with not doing a 10 rep warmup on deads. I hadn't done the lift in a couple of weeks so I wanted to "get the feel" again with a light set. The other two ramp sets and the one work set were pretty light
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  22. #22
    future old Geezer CLEEPER's Avatar
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    If you feel you need to add weight, you can change body position on the dips and make it tougher. I love the dips, every now and then I will do 3 sets of as many as possible just to change it up a bit. Usually on a day im running behind i will do this.
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  23. #23
    13 in 15 KD5NFW's Avatar
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    That's a good idea. 5 sets can take a little time, but I only rest 30 seconds between dip sets.
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  24. #24
    Muscle Hobbit carl1174's Avatar
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    30 seconds is a good rest time for dips. they become harder as the rest of the routine increases in weight, but if you still find you can hit out 5x 10 every session then do as cleep suggested (and as i did) and go to 3 sets AMAP, when you are over 50 reps in 3 sets you can either changed body position or reduce rest times some more... all before needing to add weight. In fact i think Gl recommends NOT adding weight to this move

    Carl.
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    Follow my log... Carl1174 Search for the Ideal

  25. #25
    The Beardless One
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    Nice to see a new log! Yesterday's workout looked great! Keep it up bud.

 

 

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