Big Boy Basics

[NBAfan#21]

I'm trying to set up my own home gym which will have the right size/shape plates.

It'll take me a while though so this shit is frustrating me.

Ah i feel you about the plates. The one at my gym are the same form except they are the normal size. Everytime i rest the weight on the floor 1 side of the bar goes one way and the other side goes the other way. It takes me like 6-7 seconds after every rep just to adjust it. lol

 

[Tblock1]

Looks like andalite's deadlifting is on a Highway to hell hahahha! No seriously sorry about this Are you looking for new plates and or a new gym?

 

[Andalite]

Ah i feel you about the plates. The one at my gym are the same form except they are the normal size. Everytime i rest the weight on the floor 1 side of the bar goes one way and the other side goes the other way. It takes me like 6-7 seconds after every rep just to adjust it. lol

Yeah thats disgusting and it pisses me off. I hate that shit. What type of an idiot designs these retard plates?

Looks like andalite's deadlifting is on a Highway to hell hahahha! No seriously sorry about this Are you looking for new plates and or a new gym?

I am looking for new plates.

 

[Andalite]

Back Training
Mesocycle 22 - Week 2​

Beginning Thoughts:

Just got back...​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 3 reps

Chest Supported Rows:
160 lbs x 3 reps
180 lbs x 3 reps
200 lbs x 3 reps
180 lbs x 3 reps
180 lbs x 3 reps

High Cable Rows:
75 kgs x 10 reps
75 kgs x 10 reps
80 kgs x 8 + 2 reps
70 kgs x 12 reps
70 kgs x 10 reps

V-Grip Chin-ups:
BW x 6 reps x 2 sets

Russian Twists aka Landmines:
45 lbs x 8 reps x 3 sets

Facepulls:
45 kgs x 15 reps
40 kgs x 15 reps

Hammer Curls:
20 kgs x 8 reps x 1 set​

Videos:

nothing special​

Overall Impression:

Tomorrow is squat day.​

 

[Andalite]

Squat Training
Mesocycle 22 - Week 2​

Beginning Thoughts:

Just worked out..​

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 4 reps
155 lbs x 3 reps

Front Squats:
225 lbs x 5 reps
245 lbs x 3 reps
265 lbs x 2 reps
295 lbs x 1 rep

Back Squats:
295 lbs x 3 reps
295 lbs x 3 reps
315 lbs x 2 reps

Anderson Half Squats:
315 lbs x 4 reps
315 lbs x 4 reps
345 lbs x 4 reps

Swiss Ball Jackknife Pikes:
BW x 8 reps x 4 sets​

Videos:

Everything:
​

Overall Impression:

Very tiring workout....​

[/QUOTE]

 

[Tblock1]

Arg I'm going to have to do deadlifts today along with 8x4x255 for squats AND a hard cardio

 

[Andalite]

Arg I'm going to have to do deadlifts today along with 8x4x255 for squats AND a hard cardio

Is that 8 sets of 4 reps with 225 or 4 sets of 8 reps?

Either way...killer volume.

I HATE back squats!!!!

 

[Tblock1]

Is that 8 sets of 4 reps with 225 or 4 sets of 8 reps?

Either way...killer volume.

I HATE back squats!!!!

well it goes:

1st day: 6x6x70% max
2nd day: 7x5x75%
3rd day: 8x4x80%
4th day: 10x3x85%

That is all the first week, and the second week you do the same thing but add 10-15 pounds to each load. It definitely takes some balls to get through, I only got 4x4 done 3rd day and I was still sweating buckets. Unfortunately I only completed 2.5 out of the 4 days this week, I was really hoping to follow it exactly but I graduated saturday and missed friday and saturdays workouts

 

[miked8c]

Hey man I've been reading some of your posts lately, especial those on GUS. You definitely have your sht together so I was wondering if you could help me out. I'm about to finish up with my 5x5 so SDT seems like the next logical step in my training, however I am a little clueless on how to make my own program since I have been following things like 5/3/1 and 5x5 which are the most part set in stone.

I'm not trying not to ask you to make a program as I dont want to waste your time. Instead I just want to know which days I should certain core lifts and what rep and set schemes I should start at and what assistance I should be doing. If you want an idea of my strength T-block and I are pretty close in strength, my bench is a little heavier and his deadlift is slightly stronger ubt aside from those we are damn close. My goal is basically to continue putting up all my core lifts, especially my bench which has stalled, the single top sets just aren't working anymore.

So basically:
What percentages I should be working at?
Should I be doing 1 big lift each workout followed by assistance?
Rep/Set schemes?
How should I do my assistance?
How exactly I incorporate SDT into my workouts, like when to increase and what I should increase?

In retrospect I guess I actually am asking you to write me a program but I need legitimate help transitioning from my 5x5 to SDT, I've never actually written a program for myself, I have mainly followed trainers and popular templates online. All I know is that the 5x5 top sets are no longer working for me, I need more volume. If your too busy I competely understand take your time, beggars cant be choosers. I will follow what you write religously, I just need some kind of direction. Thanks alot man.

 

[Andalite]

I will respond to this in 9 hours when I wake up...