Killed Their Shit!!!!

that is pretty cool
I would probubly have helped them learn how to train to if it had been me tho

lol

well done my friend

flyin j said:

Yeah that rocks, it reminds me of the first time I had ever tried 315 on the bench, my buddy didnt show that day so I had to get probably the biggest guy there to spot me because I figured he knew what he was doing (cause some have NO CLUE!!). So I walk over and ask and he says yeah sure then when I lay on the bench I hear his buddy, a big ass state cop say "man I hope your back can handle that deadlift" then he laughs and says yeah, all of this while im on the bench getting my grip, so instead of doing it once I did it 4 times as fast and mean as I could then after I got up with on my face to say thanks he had already walked away I loved it. Turns out 2 years after that just this past year I was working out with him and his buddy and outbenching them too!!! So hell yeah KILL THAT SHIT....whatever that means.


"Life is ours we live it our way"


METALLICA
'Nothing else matters'

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you sir have good taste
I like Metallica

haha thats jokes, good job man and grats on the somewhat of a PR

Great story. I bet that felt good.

Now I have to ask because I'm type A - where are you in the program and how is it going for you? I'm guessing you are getting stronger from the story.

Madcow2 said:

Great story. I bet that felt good.

Now I have to ask because I'm type A - where are you in the program and how is it going for you? I'm guessing you are getting stronger from the story.

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Yeah, im in the program you recommended, and everything is going extremely smooth. It turns out the my choice for starting weights turned out to be alot better than i orginally expected. My starting weight was 215, now, week 7, I am at 231. All of my lifts are higher than they have ever been, my speed is phenomonal, and my chin ups have improved dramatically despite increasing in weight (i address before i started that i had problems completing them). Also, as a result of perfoming the various excerises in the program as you said they should be done, my core strength is through the roof as well. Grip strength is doing very well. To be quite honest, i dont see any slow down in my progress in any of my lifts. But the one thing i love most about it, is the simplicty of no more than 3-4 excerises per workout day, very simple set-rep structure, and i can easily go into the gym, give it my all and get out without having to worry about calculations. I've been making sure I get optimal and nutrition despite being in university just so i can really maximize my gains in all areas. Im seeing a major improvement in my delts and upper back espeacially (even though all areas are growing well). LOL, actually, i had to buy new pants because my quads are getting too big.

But yeah, overall, Im getting VERY good results...And im defintely gonna stick with this type of lifting from now on. Probably next time i will throw in some power shrugs to build up them traps a bit more too. I was wondering though, do you think it would be bad to always use this method, because i dont want to go back to the shitty old ways of iso exercises, i love this shit?

Good to see KILLING THAT SHIT is living on!! KEEP THE DEATH TOLL RISING!!

ceasar989 said:

So, today I was in the gym doing my recently discovered, madcow2 program...which is very solid btw...and i noticed this group of three guys about 3 or 4 years older than me. I guess i should note that they are all in the same university as me using the school crap-ass facilities. Anyways, these guys are a little bigger than I am, much fatter indeed. The area in which people lift weights isnt that wide, so people trying to go from one side of the weight room to other will sometimes have to intrude past peoples excerising locations. But these guys were cocky shits, with the most wigger clothing and making the biggest grunting noises. Oh, and they have the Lat syndrome thing where they hold themselves like there lats are huge but they arent. So yeah, they were giving bad attitudes, and just ignoring others when they wanted to pass and just blocked and continued on as though they were the only ones there. They were doing deadlifts so they were pretty full of rage, and they were lifting 3 45 plates on each side...nothing spectacular compared to some people on here, but they thought (and in comparison to other gym users, was actually alot more weight than the usual) they were king shit. So meanwhile all this is going on, I am waiting for a turn to use there spot, I eventually asked if I could just work in with them....they said, "you probably cant handle our working weight"....i guess the morons never heard of removing weight. Anyways, i was like, "nah, im sure i can handle it"...meanwhile i've never tried the weight before...but today i was feeling extra strong because of these fuckers. So I went in for my one set after they grueled and grunted with their red and sweaty mean faces, picked up the weight with a reversed grip for one hand, normal for the other, faced the mirror and just smiled. I knew i was gonna nail this one despite the fact that i'd never touched this weight. (This was their 1rm btw) So i proceeded to lift the weight for 3 reps with ease, no grunting, no shouting, just simple breathing, and finished it up. Then afterwards turned back to the biggest guy and said, "Adding 25's to each side shouldnt be too bad eh?" He just stared at me like a retard and said, "This is a good weight now." They clued in that after only working in one set with them that i was disturbed by the arrogance and lack of cooperation with others and they eventually moved. I killed that shit in such a fashion that i never killed it before...and i set a pr. Fuck it felt good.

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Nice......hey, would you post your routine?

ceasar989 said:

I was wondering though, do you think it would be bad to always use this method, because i dont want to go back to the shitty old ways of iso exercises, i love this shit?

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Really great results - I'm going to copy and link it to the 5x5 thread just so that others can see it. Great job on executing - you can definitely take some pride in that work.

This is a fairly ideal style of program. Dual factor (loading/deloading) is the way to train as is focusing on the exercises that provide 95% of the progress and not diluting your limited recovery with the other 5% unless they specifically address a weak point. As to different ways to do it here is another example of a dual factor program. It might be beneficial to run the 5x5 one more time before starting this one but this is a very solid program and fits within a single mesocycle so it makes for a great 4 week run. Also, a lot of people who have used the 3 day Intensity program end up acutally getting reloaded again by the final week. A separate deloading week (2 workouts light weight just basic exercises - no exercise more than once) might prove a helpful break in between. Go to Post #3 in this Topic: http://forum.mesomorphosis.com/showthread.php?t=134233013

As for the powershrugs - they probably fit into the 5x5 best this way which is similar to the way Bill Starr originally set it up as he had Power Cleans on M/F instead of rows. Substitute them for bent rows but in doing this I recommend that you pull the weight from just above knee level as this makes it more of a full body exercise (like a clean grip high pull from the hang position).

EDIT: Another alternative is that if the loading you used wasn't horrible on you this time you might be able to fit them in as assistance work doing 3x8-12 on M/F. Just don't get more aggressive with the loading if you do this. Ideally you want to peg the weight dead on so both week 3 and 4 are record lifts based on pertinent maxes (most people won't have those but you will because you've just completed the program). Adjust for your maxes (maybe plan on near record in week 3 - if you got a lot stronger from the 3x3 though your new records may have moved up substantially) but play the ramps conservatively (meaning don't rachet them up hard) and see how it goes. Note- you are not maxing the powershrug under this structure, it's just basic assistance work during the program.

Also, you can begin to think about longer programs and structures to address specific needs. The 5x5 is basically 2 mesocycles (4 weeks each but they can range from 3-6 weeks). For reference a microcycle is 1-2 weeks (or look at a macrocycle as 4 semirelated microcycles although this is unnecessary for the 5x5 program or anything that general) and a Macrocycle is closer to a year and this is what I'm getting at although for a non-competitive lifter it's unnecessary to plan to that degree. Anyway, you are looking at stringing together a series of meso/micro cycles into an abbreviated macrocycle (yeah a lot of bullshit terms but you'll see the sense).

So, assuming you wanted to run 2 5x5s back to back (we'll just assume you will deload a week and start at the next one) and then continue into the other dual factor program (DFHT) and for the sake of fun you wanted to run a two week specialty program to address something else before beginning the core 5x5 again you'd have something like this:

Mesocycle 1:........................5x5 Loading
Mesocycle 2: Microcycle 1:.....5x5 Deload Week
Mesocycle 2: Microcycles 2-5:.5x5 Intensity Weeks
Microcycle 1 (separate):.........Deloading
Mesocycle 3: Microcycles 1-3:.DFHT Loading
Mesocycle 3: Micocycle 4:.......DFHT Deloading
Microcycle 2 (separate):..........Specialty work - 2 weeks
Repeat

This is really kind of rough and the numbering is a bit confusing but it illustrates how you want to handle this stuff and the type of framework under which you want to plan your training. This is also why a training log and really knowing your tolerances (they will build gradually over time) is invaluable.

So - I'm copying this puppy into my 5x5 thread too as I think it's very valuable and will help people as they move beyond just running a program (5x5 in this case) and begin to plan their training and require tweaking or periods of more specialized work. That way I never have to type it out again too.

Ok, thanks for the reply Mad, im going to try what you have set up once im done what i have going now. People, give this stuff a try - if you want size and strength its going to be very hard to not acheive these things. Last week my diet was shit but i still gained 3 pounds...