Back to what works best

[BigBadBootyDaddy29]

After screwing around during my one week layoff and writing up countless sample programs, most of which gave me a headache, I decided to just do what has never failed me, and that is Bill Starr style training.......for anybody interested I will post up after my workouts......

Tuesday 4/8/03

Full Clean (135x5, 185x5, 205x1, 225x5, 245x5, 255x5, 265x5, 265x5)

Incline Press (135x8, 135x8, 225x5, 265x5, 295x5, 315x5, 335x4)

Box Squat (raw) (135x5, 225x5, 275x5, 315x5, 365x5, 405x5, 425x5)

Flat D-Bell Bench Press (100'sx14, 100'sx12,100'sx12)


I'll post later tonight after my next workout

 

[BigBadBootyDaddy29]

Wednesday 4/9/03

Power Snatch (95x5, 135x5, 175x1, 185x1, 200x3, 200x3, 200x3)

Snatch-Grip High Pull (200x3, 210x3, 220x3, 235x3)...my traps were FRIED after these 2 movements, and after cleaning yestrday.

Standing Overhead Prss (135x5, 185x5, 205x5, 225x5, 255x5, 215x8)

Standing Barbell Calf Raise (135x30, 225x20, 225x19)

Lat Pulldowns (200x10, 250x10, 275x6)....I am a bitch, I should have done chins, but I couldn't get up for them, so I did these.

I will train tomorrow and off fri and train Sat and off sun and mon and start cycle again on tues, I'll post after tomorrow's workout....you really need to eat and eat and EAT on this workout, and sleep right, and eat, eat the right stuff anf throw in extra shit you don't even need because it will drain you....i also recommend taking some type of glucosamine supplement as well......or Deca if you play on the "dark side"....i am natural at this point in time, so I am using champion's JSF, 3,000-4,000 mg of Vit-C a day, a B-Complex and plenty of milk, water,and gatorade.

 

[BigBadBootyDaddy29]

Thursday 4/10/03

Front Squat (135x5, 225x5, 265x5, 295x5, 315x3, 325x3, 330x3) these flew up, but the key to squatting 3 times a week is weight selection on your light day, don't think it is test day...you are here to train. I will get a little nutty on my las week of a training cycle and try to whack out some singles with 100% intensity

Good Morning (135x8, 225x8, 245x8, 260x8, 265x8) nothing out of the ordinary here, I am working on my flexibility and trying to go low as hell here, just a run of the mill Good AM.

Light Bench Press (135x8, 225x5, 265x5, 295x5, 320x5, 320x5) again, weight selection is key here, don't over do it, this is an attention to form day for the most part, don't let your wgo take over or you will get overtrained REAL QUICK, I have made that mistake before in past training cycles.

Dips (Bodyweight x 20, BW+ 45x12, BW+90 x7) BW is 250

Triceps Pressdowns (150x20, 175x10, 175x10)

Incline D-Bell Durl (40x8, 50x8, 55x8)

Leg Curl (130x20, 130x14) ....my hams were SHOT by now, I did my front squats ass to the floor.

I had a good workout, I felt it, but I held back since the middle 2 workouts are my light days and I dont wanna over train....the 1st workout is my "test day" and the medium workout, which I will do Saturday, prepares me for the heavy session, which will be Tuesday.....I came home, drank a big ass bottle of grape gatorate and had half a pound of ground beef and 2 cups of rice, 2 slices of Sicilian pizza, a few handfuls of cashews, a PB and J sandwich, and half a gallon of skim milk, I feel happy as a pig in mud, I am gonna go to bed and spend tomorrow eating and getting psyched for Sat's workou, I'll post the results Sat afternoon.

 

[Baoh]

A congratulations and a thank you. I like your online journal.

 

[BigBadBootyDaddy29]

Thanks brother, I appreciate it, I hope other members enjoy the thread, I am doing an 8 week training cycle, just trying to get swole.

 

[BigBadBootyDaddy29]

Saturday 4/12/03

Hang Cleans (135x5, 185x5, 225x5, 275x1 for a full clean, 275x5, 275x5, 275x5)

Incline Press (135x8, 225x8, 265x8, 295x8, 315x2, 330x2, 355x2)

Close-Grip Bench Press (135x8, 225x8, 275x8, 315x8)

Box Squat (135x5, 225x5, 315x5, 405x5, 425x5, 455x3, 455x3, 455x3)

Power Shrug (225x5, 315x5, 365x5, 405x5, 455x5) I do these with the same set-up as my hang cleans and I go heavy, at the end of a training cycle, I like to be doing my top set of 5 with my 1rm for a conventional deadlift from the floor.

Seated Calf Raise ( 4 45lb plates for 3x12)

Standing Preacher Curl w/ E-Z curlbar (115x10, 115x8, 115x8)

Thats my week......I don't post this, but before my workout on all 4 days I do one set of full range of motion sit ups and one set of hanging leg raises, I just try to run my reps up as high as I can, t ostart my cycle I did 25 reps for this week, I'd like to run them to near 100 at the end of 8 weeks. I feel like I still have some gas in the tank after finishing week 1, I plan to eat and eat and eat the today, sun, and mon, so I will be ready for Tuesday's session....and tonight I am hitting a bar with 10 cent wings, and Guiness on tap.

 

[Baoh]

Nice Hang Cleans, man. Have fun eating.

 

[louden_swain]

Excellent routine!!! You should expect plenty of good gains!

 

[BigBadBootyDaddy29]

Just thought I'd post a little bit today, I was off yesterday and today, and I get back to the weight room tomorrow, I feel great, I like how things are going so far, training like this makes my appetite go through the roof and I fall asleep at night, no problem. I have been eating heavy and hard, even some good old force feeding sessions, I forgot how much I missed them. My weight is up from 248.2 (4/1/03) to 250.0 (today).....I am training just as I did in college for football, I wanna hit 265 by August.