Big Boy Basics

[Andalite]

Feel free to message instead of posting if you'd like, thanks alot bro.

Sorry but I've been swamped with work. You'll have my response over the next 2 days. I need to know your training history though. Give me a brief update please.

 

[miked8c]

Of course:

Height: 5'8
BW: 190
1RM Bench: 295
5RM Squat: 350
Deadlift: Is pretty much untested but around where T-Blocks is, If I had to make an estimation with an error of about 10lbs. I'd say I could 1RM 420+.

So I'm on week 10 of my 5x5, my bench stalled, my military press stalled and my squats are about to stall and my deadlift gains have no end in sight. I think that going from doing just one top set for each exercise to multiple top sets will promote crazy growth, I also think i've gotten just about all the gains I can from working with just one top set. So yeah, your familiar with 5x5 obviously, I've just been doing that for ten weeks if you want me to go back farther its cool but for all intents and purposes I'm a little stronger than block and have been doing the same shit for 10 weeks so I need change.

As for my diet, it does not exist. I dont really restrict myself on anything but I do eat often and I make sure the meals I eat are solid, meats and pasta are what my diet consists of mostly. I'm going to start going on 20 minute jogs 3-4 days a week to trim off a little extra fat that I have but I am by no means trying to go on a cutting cycle.

My goals: To get strong as fuck, not really concerned with putting on muscle, although that would be a plus as long as it was mainly LBM. I think due to what my body has adapted to I would benefit most from 3-4 sets of heavy ass weights and low reps but I trust your opinion over mine so hit me back when you get the chance.

 

[Andalite]

Full Body Training 1

I weighed myself today...I am at 183 lbs...wtf...thats a 17 lbs weightloss in 8 weeks. Most of it has been off my stomach though which is good. I took this as an excuse to pig out today though

Pistol Squats = 7 + 10 + 8 = 25 reps
Very cool. I then did a 4th set of basically 1 rep but I stopped at the bottom and just absorbed that position for 25 seconds.

Pull-ups = 8 + 10 + 12 = 30 reps super-setted with the Pistol Squats.
Pull-ups = 7 + 5 + 8 = 20 reps super-setted with CGBP
TOTAL = 50 reps

Close Grip Bench Press = 165 lbs x 5 reps, 185 lbs x 5 reps x 3 sets
Solid. I am very happy about this.

Ab Roller = BW x 10 reps x 3 sets

Decent workout. Felt really good actually.

 

[Andalite]

Of course:

Height: 5'8
BW: 190
1RM Bench: 295
5RM Squat: 350
Deadlift: Is pretty much untested but around where T-Blocks is, If I had to make an estimation with an error of about 10lbs. I'd say I could 1RM 420+.

So I'm on week 10 of my 5x5, my bench stalled, my military press stalled and my squats are about to stall and my deadlift gains have no end in sight. I think that going from doing just one top set for each exercise to multiple top sets will promote crazy growth, I also think i've gotten just about all the gains I can from working with just one top set. So yeah, your familiar with 5x5 obviously, I've just been doing that for ten weeks if you want me to go back farther its cool but for all intents and purposes I'm a little stronger than block and have been doing the same shit for 10 weeks so I need change.

As for my diet, it does not exist. I dont really restrict myself on anything but I do eat often and I make sure the meals I eat are solid, meats and pasta are what my diet consists of mostly. I'm going to start going on 20 minute jogs 3-4 days a week to trim off a little extra fat that I have but I am by no means trying to go on a cutting cycle.

My goals: To get strong as fuck, not really concerned with putting on muscle, although that would be a plus as long as it was mainly LBM. I think due to what my body has adapted to I would benefit most from 3-4 sets of heavy ass weights and low reps but I trust your opinion over mine so hit me back when you get the chance.

Ok, so I need to see a video of you doing heavy deadlifts and heavy squats. The reason I say this is because I am not sure how good your form is and I don't want to prescribe something without checking up on this.

 

[miked8c]

I just came off a trainer, I can 100% assure you my form is solid. I really dont want to bring a video camera into my gym to start taping myself lifting like a jackass, no offense to people who do its just my gym gets packed. If you absolutely need this video anadalite than I can somehow work around that but I can promise you that after having worked for 4 years my Squat and deadlift both have strong form, I would not subject myself to heavy training if this wasn't the case. If you completely need it I can provide a video but I would rather you take my word and understand that I wouldnt put myself at a risk for injury by lieing about my form.

Not trying to come across as a snob but a video would be a hassle.

 

[Andalite]

Thats fine then.

I would workout 4 days a week.

Day 1: Lower 1
Day 2: off
Day 3: Upper 1
Day 4: Lower 2
Day 5: off
Day 6: Upper 2
Day 7: off
Day 8: repeat

Lower 1: Deadlifts, Front Squats, Core Training
Upper 1: Bench Press, Rows, CGBP, more rows, more rows, core training
Lower 2: Back Squats, Unilateral RDLs, Pullthroughs, Grip Training, Core training
Upper 2: Overhead Press, Pull-ups both unweighted and weighted, Unilateral OHP and core training

How does this look?

 

[Tblock1]

I just came off a trainer, I can 100% assure you my form is solid. I really dont want to bring a video camera into my gym to start taping myself lifting like a jackass, no offense to people who do its just my gym gets packed. If you absolutely need this video anadalite than I can somehow work around that but I can promise you that after having worked for 4 years my Squat and deadlift both have strong form, I would not subject myself to heavy training if this wasn't the case. If you completely need it I can provide a video but I would rather you take my word and understand that I wouldnt put myself at a risk for injury by lieing about my form.

Not trying to come across as a snob but a video would be a hassle.

No offense but I still don't get why people are afraid to video shit? I mean if there is a ton of people in the gym I feel kind of stupid, but who cares what a bunch of dipshits in the gym think of you it's fun to video your stuff so:

1. You can see your progress over time
2. You can check your form
3. share what you've been doing with other lifters

One suggestion for the routine andalite gave: why not put cgbp tho the overhead press day? I definitely like having the 2 seperated so I can put more energy into them. BTW, you have been working out for 4 years mike so you started at 14? Nice man! How long have you been squatting and deadlifting on a solid routine?

 

[Andalite]

No offense but I still don't get why people are afraid to video shit? I mean if there is a ton of people in the gym I feel kind of stupid, but who cares what a bunch of dipshits in the gym think of you it's fun to video your stuff so:

1. You can see your progress over time
2. You can check your form
3. share what you've been doing with other lifters

One suggestion for the routine andalite gave: why not put cgbp tho the overhead press day? I definitely like having the 2 seperated so I can put more energy into them. BTW, you have been working out for 4 years mike so you started at 14? Nice man! How long have you been squatting and deadlifting on a solid routine?

I don't get why people are so weirded out about recording their videos either....but it's not my life so I don't care as much lol....

I used to record my workouts when I was even Deadlifting 135 lbs...I've never given a shit about what other people think of me....But thats just how I am I guess. Different strokes for different folks. I wanted to make sure Mike knew I am not responsible if he fucks up his form and hurts himself or whatever. If he records his videos its better for all the reasons you mentioned (great list btw, Trevor) but this is his decision.

 

[Tblock1]

I don't get why people are so weirded out about recording their videos either....but it's not my life so I don't care as much lol....

I used to record my workouts when I was even Deadlifting 135 lbs...I've never given a shit about what other people think of me....But thats just how I am I guess. Different strokes for different folks. I wanted to make sure Mike knew I am not responsible if he fucks up his form and hurts himself or whatever. If he records his videos its better for all the reasons you mentioned (great list btw, Trevor) but this is his decision.

Yeah I can sort of understand where he is coming from though I went to another gym and didnt really want to record anything cause I didnt know the people yet....but once I got to know the guy that always worked there I would ahve been fine....he was cool and benched 405, deaded 600+, and squatted 585

 

[Andalite]

Yeah I can sort of understand where he is coming from though I went to another gym and didnt really want to record anything cause I didnt know the people yet....but once I got to know the guy that always worked there I would ahve been fine....he was cool and benched 405, deaded 600+, and squatted 585

Yes. I understand why you wouldn't want to record a video when people are there....but then you shouldn't go to the gym when you know there are going to be a 100 people in there.