Big Boy Basics

[Andalite]

i disagree, with db rows ur more apt to fuck up. With bb rows, you said most of the time you swing it. Ill video me not swinging it and see how it even looks like a quarter deadlift with a jerk or whatever you said.

I personally do both because why limit yourself, but you said bb rows are useless. Thats pretty arrogant. My sig pic shows what bb rows can do for you.

I also said that I am dispassionate when it comes to either because I use both as mere tools to help me get stronger. My deadlift progress speaks for itself.

 

[Andalite]

Squat Training
Mesocycle 21 - Week 2​

Beginning Thoughts:

Last week I did the 4 Squat workout...my soreness made my Deadlift workout impossible. So, this week, I decided to revisit a past chapter and dedicate this workout to Pistol Squats, Pull-ups, Grip Training and core work.​

Workout:

Pistol Squats:
3 + 3 + 7 + 4 + 8 = 25 reps
I am really happy with this. It's been so long since I've done these efficiently I had almost forgotten how to do them. I am going to try get 25 reps in one set this year.

Pull-ups:
8 + 10 + 8 + 10 + 9 + 5 = 50 reps
I did not do these aggressively. I just wanted to hit 50 reps in 5-6 sets with 8-10 reps per set. I am happy with this outcome as well.

Grip Training:
WMT = 5 reps x 2 sets
HG 150 = 2 reps x 2 sets
CoC #1 = 4 Singles
I am glad I've been doing these once every 2 weeks. Progression is a LOT better this week.

Russian Twists:
35 lbs x 8 reps x 3 sets

Dumbbell Windmills:
30 lbs x 10 reps x 3 sets​

Videos:

Pistol Squats, Pull-ups, Russian Twists and Dumbbell Windmills:
​

Overall Impression:

Final exams begin on Wednesday...time to put my nose to the grindstone!!!

I hope everyone's had a good weekend. I haven't seen any movies but I did got to 6th Street in Austin which was a real blast!​

 

[JDid23]

woah! are those headphones i see in your ears????????????? nice workout

 

[Andalite]

woah! are those headphones i see in your ears????????????? nice workout

Hahaha....I listen to music sometimes. Core training usually warrants them because it gets boring. Same with upper body pressing.

 

[ExtraMile]

I love upper body pressing! Ab training sucks though lol

 

[Andalite]

I love upper body pressing! Ab training sucks though lol

Hmm...I have learnt to start liking the press work to be honest. I don't enjoy bench pressing but my OHP and unilateral press are great exercises. The music only enhances the feel.

the only exercise I cannot listen to music on is the deadlift because it distracts me too much. But other than that I am all up for Slipknot and godsmack, etc etc...

 

[ExtraMile]

wierd, I have to listen to music while deadlifting

 

[JDid23]

Hmm...I have learnt to start liking the press work to be honest. I don't enjoy bench pressing but my OHP and unilateral press are great exercises. The music only enhances the feel.

the only exercise I cannot listen to music on is the deadlift because it distracts me too much. But other than that I am all up for Slipknot and godsmack, etc etc...

haha- the only time i don't listen to music is usually during core because if it the earphone comes out it sometimes effects how i do my work.

i am with EM on music during deads. Last time, i had to borrow someone elses earphones because mine were f'd up and i couldn't deal with listening to everyone in the gym go about their shit when i had to focus on deads.

 

[Andalite]

Yeah well I can see how listening to shit around you can be distracting. Its just that (and you can see this in my videos) there are only 5-6 of us in the gym on my DL days so I don't have much to distract me. If there were too many people I would definitely use music to cancel the noise around me.

 

[Tblock1]

Damn I wish I just had an ipod I would be listening to music all the time! I swear to god my lifts would increase ---20 pounds if I had music lol!

 

[Andalite]

Damn I wish I just had an ipod I would be listening to music all the time! I swear to god my lifts would increase ---20 pounds if I had music lol!

hahahhaa

 

[Andalite]

Press Training
Mesocycle 21 - Week 2​

Beginning Thoughts:

I have so little motivation to study for finals...arg!​

Workout:

Banded Overhead Press:
145 lbs x 3 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 5 reps
Decent....Not too pleased about this.

Unilateral Overhead Press:
75 lbs x 4 reps
75 lbs x 5 reps
75 lbs x 6 reps
The last set was a royal pain. I got all 6 with my left hand but then I failed after 5 on the right. I had to take a couple of minutes to rest and then I hit one rep.

Side Lateral Raises:
15 lbs x 12 reps x 3 sets

Lying Dragon Flags:
BW x 8 reps x 3 sets

Hammer Grip Pull-ups:
BW x 5 reps
BW x 15 reps
After all those 50 reps of pull-ups just yesterday I was toast..​

Videos:

Banded OHP, Unilateral OHP and Hammer Grip Pull-ups:
​

Overall Impression:

Hope everyone had a good weekend! ​

 

[Tblock1]

Press Training
Mesocycle 21 - Week 2​

Beginning Thoughts:

I have so little motivation to study for finals...arg!​

Workout:

Banded Overhead Press:
145 lbs x 3 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 5 reps
Decent....Not too pleased about this.

Unilateral Overhead Press:
75 lbs x 4 reps
75 lbs x 5 reps
75 lbs x 6 reps
The last set was a royal pain. I got all 6 with my left hand but then I failed after 5 on the right. I had to take a couple of minutes to rest and then I hit one rep.

Side Lateral Raises:
15 lbs x 12 reps x 3 sets

Lying Dragon Flags:
BW x 8 reps x 3 sets

Hammer Grip Pull-ups:
BW x 5 reps
BW x 15 reps
After all those 50 reps of pull-ups just yesterday I was toast..​

Videos:

Banded OHP, Unilateral OHP and Hammer Grip Pull-ups:
​

Overall Impression:

Hope everyone had a good weekend! ​

Looks like in all that studying for finals ad working out you forgot to use the old razor, eh? Are you planning on seeing ironman 2? Can't wait to see it this Friday.... I am thinking about switching seated military press with unilateral press, would you suggest that?

 

[Andalite]

Looks like in all that studying for finals ad working out you forgot to use the old razor, eh? Are you planning on seeing ironman 2? Can't wait to see it this Friday.... I am thinking about switching seated military press with unilateral press, would you suggest that?

Well....I normally have a beard. The only time I shave is when I fly because we all know what I look like lol....I wish could walk into an airport with a little sign over my head saying "Brown but not Muslim" lawl....

I am definitely going to see IronMan 2. I cannot wait either. I will probably see it Friday night.

I think using Unilateral Presses will help you bench more than anything. When I first got into them (a few years ago) I used to aspire to compete in Powerlifting and this was my supplementary exercise after doing flat bench press.

Actually, I used to have 3 top pressing (supplementary) exercises and I am going to get back them soon...

1. Unilateral Overhead Press
2. Unilateral Bench Press - set up for a dumbbell bench press with both dumbbells in your hands and then alternate pressing each of them up
3. Weighted Dips

Thanks for reminding me of them, Trevor!

 

[Tblock1]

Well....I normally have a beard. The only time I shave is when I fly because we all know what I look like lol....I wish could walk into an airport with a little sign over my head saying "Brown but not Muslim" lawl....

I am definitely going to see IronMan 2. I cannot wait either. I will probably see it Friday night.

I think using Unilateral Presses will help you bench more than anything. When I first got into them (a few years ago) I used to aspire to compete in Powerlifting and this was my supplementary exercise after doing flat bench press.

Actually, I used to have 3 top pressing (supplementary) exercises and I am going to get back them soon...

1. Unilateral Overhead Press
2. Unilateral Bench Press - set up for a dumbbell bench press with both dumbbells in your hands and then alternate pressing each of them up
3. Weighted Dips

Thanks for reminding me of them, Trevor!

Lol if you actually wore a sign like that you would probably end up in 10 hours of security! I tried weighted dips but they really started hurting my shoulders, I think I leaned forward too much when doing them though. I think unilteral db bench would be a great exercise for you, supposedly thast with a neutral grip is the safest pressing exercise you can do for injured shoulders. So do you think switching to unilatera overhead press would be a good idea at least for a while instead of seated db press?

 

[Andalite]

Lol if you actually wore a sign like that you would probably end up in 10 hours of security! I tried weighted dips but they really started hurting my shoulders, I think I leaned forward too much when doing them though. I think unilteral db bench would be a great exercise for you, supposedly thast with a neutral grip is the safest pressing exercise you can do for injured shoulders. So do you think switching to unilatera overhead press would be a good idea at least for a while instead of seated db press?

I think that unilateral OHP is better than seated dumbbell presses for sure.

I will be doing the unilateral bench presses with a hammer grip..you're very right: the neutral/hammer grip helps keep the shoulders intact

 

[ExtraMile]

The only time I shave is when I fly because we all know what I look like lol....I wish could walk into an airport with a little sign over my head saying "Brown but not Muslim" lawl....

that was funny it made me lol

 

[Andalite]

Deadlift Training
Mesocycle 21 - Week 3​

Beginning Thoughts:

Exams have been very painful....I really hope I do well. Things aren't looking so hot and there's not much I could've done about it. Good news is that I think most people are failing though that doesn't provide much solace.​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 5 reps
385 lbs x 2 reps

Deadlifts:
415 lbs x 2 reps
435 lbs x 2 reps
455 lbs x 3 reps
455 lbs x 2 reps
475 lbs x 1 rep
Decent stuff. I went by feel. I am glad I switched to Pistol Squats on Sunday...my hips felt good though I am not 100% in my groove. Something is missing and I don't know what. The 475 lbs set was a royal pain. The bar got stuck mid movement at my thigh. That is soooo frustrating!!! I should get back to wearing my track pants.

Pistol Squats:
Skipped

Front Planks:
BW x 60 seconds x 3 sets
I did my usual alternate one arm one leg thingy for 30 seconds each set...Good stuff though I hate this exercise. It is soo mind numbingly boring to just stay in one position for that long!

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:

Deadlifts:
​

Overall Impression:

Thanks for reading, everyone! Hope y'all are having a good week ​

 

[Tblock1]

andalite did you see ironman 2? heading out to see it in a few

 

[Andalite]

andalite did you see ironman 2? heading out to see it in a few

Just got back. AWESOME movie. Make sure you watch the very end. There is a GREAT surprise right after all the credits...and it takes a while for the credits to be done.

 

[Tblock1]

Just got back. AWESOME movie. Make sure you watch the very end. There is a GREAT surprise right after all the credits...and it takes a while for the credits to be done.

Damn it are you kidding I just got back and we didn't stay for the credits. Shit! BTW, my new lifting goal is to be able to hold a 135 pound barbell and swing it around like it's nothing like ironman did in the movie

 

[Andalite]

Damn it are you kidding I just got back and we didn't stay for the credits. Shit! BTW, my new lifting goal is to be able to hold a 135 pound barbell and swing it around like it's nothing like ironman did in the movie

That guy who had to go to New Mexico goes there and they show a close up of the hammer of Thor. It's a build up for the Avengers movie coming out in 2011.

 

[Andalite]

Deadlift Training
Mesocycle 21 - Week 4​

Beginning Thoughts:

So I have missed like 3 workouts from last week. I was neck deep in final exams till Tuesday and the last few days have been some intense partying because of graduation which is on Saturday.

I am not sure how my training is going to be for the next 7 days....I hope I manage to get atleast 1-2 workouts in but right now I cannot guarantee even one. Saturday is graduation and Sunday is the day to checkout of dorms so I can't workout on either day. As for tomorrow...well, that can happen. Friday is a no no because of lunches/dinners I have to attend.​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 2 reps

Deadlifts:
415 lbs x 2 reps
455 lbs x 2 reps
500 lbs x 1 rep
I wanted to hit 500 one more time before graduation. Done. I'm happy.

Pistol Squats:
Skipped

Weird Ab Exercise:
BW x 8 reps x 3 sets

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:

Deadlifts:
​

Overall Impression:

Decent workout....Deadlift form has improved a HELL of a lot since the last time I attempted 500. I'm glad I got the lift.​

 

[JDid23]

nice job on the 500

 

[Andalite]

nice job on the 500

Thanks, bro.

 

[Andalite]

Hey guys,

I don't know how many of you that read this but I wanted to make an announcement.

Eric Troy from Ground Up Strength has just released a free eBook which is ALL about Overhead Squats and Hip Mobility.

If you are having issues with your Squat, I think it is a must-read. It will help you improve your technique and become a LOT stronger!

I have attached the eBook here for anyone to download.

If you like it, please do head over to the main site of Ground Up Strength and sign-up for the newsletter. There are previously archived newsletters with TONS of training and nutrition articles. Eric also sends out free eBooks all the time.

Seriously, guys and gals: check it out!

 

[SaiBoT]

Nice work overall bro!!! Really impressive!

 

[Andalite]

Nice work overall bro!!! Really impressive!

Thanks a lot, man. Good to see you back here!

 

[Tblock1]

Wow just watched your vid nice work again andalite! You still amaze the shit outta me cause 455 looked fucking hard yet you still get 500.....I always love to see that shake too lol! Good song choice too

 

[Andalite]

I have arrived in Bombay. Will train later today. Just wanted to post an update saying all is well and that I will be wayyy more regular from here on out.

 

[JDid23]

awesome man congrats on graduating!

 

[Andalite]

awesome man congrats on graduating!

Thanks, Josh. You looking mighty swole!

 

[JDid23]

Thanks, Josh. You looking mighty swole!

thanks man!!!

 

[Andalite]

Deadlift Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

I signed up at this fancy new gym called True Fitness because I desperately needed round 45 lbs plates to do Deadlifts. My old gym doesn't have an oly bar - it has a thinner bar which weighs 25 lbs and has no grooves which also makes gripping the bar an issue. In addition to this all the plates in my old gym are triangular in shaped which is a royal pain in the ass because they put the bar at a lower position than a regular round plate. So I am kinda doing Deficit Deadlifts without wanting to. So, I went to this new establishment and asked them a whole bunch of questions from:

Do you have many 45 lbs Plates?

Do you allow Deadlifting?

Can I video record all of my lifts?

The manager said yes to everything. So I figured what the hell....in this country there are hardly any gyms which have power cages and fewer gyms which have so many 45 lbs plates. So I paid the $600 membership fee and signed up for the year.​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlifts:
Got kicked out of the gym.​

Videos:

Nothing​

Overall Impression:

So I do all my warm-ups for Deadlifts and I load 415 on the bar. I stand back and try to screw my camera onto my tripod and the owner of the gym comes up to me and asks me if he can be of help. I tell him that I'm fine. LOL.

He then proceeds to tell me that I am not allowed to firstly Deadlift in this one-of-a-kind gym and that I cannot record my video because of their "elite clientele" (because after all $600 per year is nothing to sneeze at). So I explained to the bloke that I had asked these specific questions before signing up and only signed up on the condition that my conditions would be met. He argues with me so I request my money back.

He hands over the money. I start walking out the door. He and his trainers stop me and ask me to unload the bar (415 lbs). I told them to fuck themselves and I walked off.

This makes me rage like none other.

I need to find a gym in a country in which nobody does the kind of shit that I do which has (1) a powercage and (2) more than 5 round 45 lbs plates. Fucking miserable.

I really wish I had a lot of money. I'd replicate my gym at Trinity University in a heartbeat.​

 

[JDid23]

Deadlift Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

I signed up at this fancy new gym called True Fitness because I desperately needed round 45 lbs plates to do Deadlifts. My old gym doesn't have an oly bar - it has a thinner bar which weighs 25 lbs and has no grooves which also makes gripping the bar an issue. In addition to this all the plates in my old gym are triangular in shaped which is a royal pain in the ass because they put the bar at a lower position than a regular round plate. So I am kinda doing Deficit Deadlifts without wanting to. So, I went to this new establishment and asked them a whole bunch of questions from:

Do you have many 45 lbs Plates?

Do you allow Deadlifting?

Can I video record all of my lifts?

The manager said yes to everything. So I figured what the hell....in this country there are hardly any gyms which have power cages and fewer gyms which have so many 45 lbs plates. So I paid the $600 membership fee and signed up for the year.​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlifts:
Got kicked out of the gym.​

Videos:

Nothing​

Overall Impression:

So I do all my warm-ups for Deadlifts and I load 415 on the bar. I stand back and try to screw my camera onto my tripod and the owner of the gym comes up to me and asks me if he can be of help. I tell him that I'm fine. LOL.

He then proceeds to tell me that I am not allowed to firstly Deadlift in this one-of-a-kind gym and that I cannot record my video because of their "elite clientele" (because after all $600 per year is nothing to sneeze at). So I explained to the bloke that I had asked these specific questions before signing up and only signed up on the condition that my conditions would be met. He argues with me so I request my money back.

He hands over the money. I start walking out the door. He and his trainers stop me and ask me to unload the bar (415 lbs). I told them to fuck themselves and I walked off.

This makes me rage like none other.

I need to find a gym in a country in which nobody does the kind of shit that I do which has (1) a powercage and (2) more than 5 round 45 lbs plates. Fucking miserable.

I really wish I had a lot of money. I'd replicate my gym at Trinity University in a heartbeat.​

wow..... the bolded part was kinda funny though

good luck finding a gym

 

[Andalite]

wow..... the bolded part was kinda funny though

good luck finding a gym

It may seem funny but I am really pissed off. I need to find a good gym and the general problem in most of Asia is that 99.99999% of gyms focus solely on machines. They don't cater to powerlifters or olympic lifters. It's no wonder that India sucks balls at the Olympics.

 

[Tblock1]

In a way it's funny but in another way it's fucking stupid. $600 is a TON of money damn! I feel your pain too andalite as soon as I am back at my old gym starting June I will only have 380 pounds to work with for deadlifts..... Goddamn I feel pissed off just reading this

 

[Andalite]

In a way it's funny but in another way it's fucking stupid. $600 is a TON of money damn! I feel your pain too andalite as soon as I am back at my old gym starting June I will only have 380 pounds to work with for deadlifts..... Goddamn I feel pissed off just reading this

$600 IS a ton of money.

If I was in the states I would most likely own my own gym. I just looked at EliteFTS and to get what I want I would have to spend (at the most and this is basic shit) $2000. If I try to get these exact basic essentials in India, I will have to pay $5000. It ain't worth it at that. I really wish they had some good distributors of weightlifting equipment who could cut me a good deal, you know?

 

[ExtraMile]

In a way it's funny but in another way it's fucking stupid. $600 is a TON of money damn! I feel your pain too andalite as soon as I am back at my old gym starting June I will only have 380 pounds to work with for deadlifts..... Goddamn I feel pissed off just reading this

if i were you i would look in the paper for someone selling old used weights and buy a few battered up 45lb plates and just donate them to your gym...

 

[Andalite]

Back Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

I am trying to find places online to buy plates. I think that is what I am going to have to resort to. I need to buy an Oly bar, a bunch of plates and adjustable dumbbells. I may not be able to come up with a complete home gym but right now I need to be able to do Deadlifts in peace and if it means buying a whole bunch of plates, then do be it.​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 4 reps
BW + 50 lbs x 3 reps

Chest Supported Rows:
160 lbs x 4 reps
180 lbs x 4 reps
200 lbs x 2 reps
180 lbs x 3 reps

V-Bar High Cable Rows:
70 kgs x 10 reps
75 kgs x 10 reps
80 kgs x 10 reps
70 kgs x 12 reps

Hammer Curls:
20 kgs x 6 reps x 2 sets

Russian Twists:
45 lbs x 6 reps
45 lbs x 10 reps
45 lbs x 12 reps

Facepulls:
45 kgs x 15 reps x 2 sets

Rope Chin-ups:
BW x 5 reps x 2 sets​

Videos:

Pull-ups and Rows:
​

Overall Impression:

Decent session.

I am gonna go to a couple of fitness stores and see if they have oly bars and plates to sell.

If anybody knows any cheap place online like a discount store or something, please do give me links. I am serious about buying these plates and bars. Thanks!​

 

[Tblock1]

Back Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

I am trying to find places online to buy plates. I think that is what I am going to have to resort to. I need to buy an Oly bar, a bunch of plates and adjustable dumbbells. I may not be able to come up with a complete home gym but right now I need to be able to do Deadlifts in peace and if it means buying a whole bunch of plates, then do be it.​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 4 reps
BW + 50 lbs x 3 reps

Chest Supported Rows:
160 lbs x 4 reps
180 lbs x 4 reps
200 lbs x 2 reps
180 lbs x 3 reps

V-Bar High Cable Rows:
70 kgs x 10 reps
75 kgs x 10 reps
80 kgs x 10 reps
70 kgs x 12 reps

Hammer Curls:
20 kgs x 6 reps x 2 sets

Russian Twists:
45 lbs x 6 reps
45 lbs x 10 reps
45 lbs x 12 reps

Facepulls:
45 kgs x 15 reps x 2 sets

Rope Chin-ups:
BW x 5 reps x 2 sets​

Videos:

Pull-ups and Rows:
​

Overall Impression:

Decent session.

I am gonna go to a couple of fitness stores and see if they have oly bars and plates to sell.

If anybody knows any cheap place online like a discount store or something, please do give me links. I am serious about buying these plates and bars. Thanks!​

I would check cragislist. Don't know if they are around in india though?

 

[Andalite]

I would check cragislist. Don't know if they are around in india though?

Yes they are in India but they don't have weights lol...nobody is selling gym equipment.

I did find a couple of places which sell olympic barbells and plates though. I am trying to negotiate a good price. I am also going to have adjustable dumbbells built for me ASAP so I can do some rows again. Lets see what happens. It will take a couple of months for everything to come together I think.

 

[Andalite]

Squat Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

This is yesterday's workout. I felt pretty decent going into it.​

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 3 reps
155 lbs x 1 rep
The set with 145 lbs because a rest paused set lol. I leaned too far forward on the 2nd rep and the bar crashed into the safety bars. So I had to reset it and do the last 2 reps separately. I'll get better as I do this more often.

Front Squats:
205 lbs x 5 reps
235 lbs x 4 reps
255 lbs x 3 reps
275 lbs x 2 reps
This was really good.

Back Squats:
275 lbs x 5 reps
295 lbs x 3 reps
315 lbs x 2 reps
I still hate back squats but they felt good.

Anderson Half Squats:
315 lbs x 5 reps
345 lbs x 3 reps
345 lbs x 3 reps

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

Videos:

Everything:
​

Overall Impression:

Today (Sunday) is going to be a rest day. I am sore as hell from this workout and I am glad to be taking an off. If I didn't mention this earlier, I am on a new layout:

Day 1: Deadlift Training - Basically doing Deadlifts, Pistol Squats and Core Training

Day 2: Off

Day 3: Back Training - Weighted Pull-ups, Chest Supported Rows (till I get adjustable dumbbell handles made for me), High Cable Rows, Facepulls, etc etc

Day 4: Squat Training - 4 different Squat variations plus some Core Training

Day 5: Off/Grip Training every other week - just gripper action

Day 6: Press Training - heavy OHPs and Pull-ups (bodyweight only), supplementary lifts, etc

Day 7: Off

Day 8: Off

Day 9: Repeat

So this is how my training is going to look from here on out.

I hope everyone's having a good week. I went and saw Shrek 3D. It was pretty good.

Thanks for reading! ​

 

[Tblock1]

Squat Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

This is yesterday's workout. I felt pretty decent going into it.​

Workout:

Overhead Squats:
135 lbs x 5 reps
145 lbs x 3 reps
155 lbs x 1 rep
The set with 145 lbs because a rest paused set lol. I leaned too far forward on the 2nd rep and the bar crashed into the safety bars. So I had to reset it and do the last 2 reps separately. I'll get better as I do this more often.

Front Squats:
205 lbs x 5 reps
235 lbs x 4 reps
255 lbs x 3 reps
275 lbs x 2 reps
This was really good.

Back Squats:
275 lbs x 5 reps
295 lbs x 3 reps
315 lbs x 2 reps
I still hate back squats but they felt good.

Anderson Half Squats:
315 lbs x 5 reps
345 lbs x 3 reps
345 lbs x 3 reps

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

Videos:

Everything:
​

Overall Impression:

Today (Sunday) is going to be a rest day. I am sore as hell from this workout and I am glad to be taking an off. If I didn't mention this earlier, I am on a new layout:

Day 1: Deadlift Training - Basically doing Deadlifts, Pistol Squats and Core Training

Day 2: Off

Day 3: Back Training - Weighted Pull-ups, Chest Supported Rows (till I get adjustable dumbbell handles made for me), High Cable Rows, Facepulls, etc etc

Day 4: Squat Training - 4 different Squat variations plus some Core Training

Day 5: Off/Grip Training every other week - just gripper action

Day 6: Press Training - heavy OHPs and Pull-ups (bodyweight only), supplementary lifts, etc

Day 7: Off

Day 8: Off

Day 9: Repeat

So this is how my training is going to look from here on out.

I hope everyone's having a good week. I went and saw Shrek 3D. It was pretty good.

Thanks for reading! ​

Ah good workout! Did you like the anderson half squats? I have to say it: at all the random indian music in the backround haha. Who was the guy who had the gus shirt on in the backround at the 315x2 set, was he your older brother or something?

 

[Andalite]

Ah good workout! Did you like the anderson half squats? I have to say it: at all the random indian music in the backround haha. Who was the guy who had the gus shirt on in the backround at the 315x2 set, was he your older brother or something?

Anderson Half Squats are difficult as hell....I really focus on my glutes and hamstrings when doing these.

I LOL'ed @ the Indian Music too....gives me a headache because it is so slow and shit.....Not meant for the gym at all.

The guy behind me is Kanishk. He's one of my best friends and is more like a brother than anything else. I've helped him lose a lot of weight. He used to weigh 275 lbs @ 5'7 and now he's at 225. All 6 months. So hopefully he'll be down to 200 by the end of the year. Hopefully.

 

[ark94]

nice lifting andalite!! strong ass brown guy =D

indian music sure gets you pumped for lifting!!! hahaha

 

[Andalite]

nice lifting andalite!! strong ass brown guy =D

indian music sure gets you pumped for lifting!!! hahaha

hahaha

Punjabi music isn't that bad. I don't like any music when I am lifting normally. I prefer pure silence so I can focus

 

[the.gladiator1987]

dude listen to amplifier by imhran kahn or somethin like that, hella tite song

 

[Andalite]

dude listen to amplifier by imhran kahn or somethin like that, hella tite song

I am pretty sure I have that song actually.

 

[Andalite]

Press Training
Mesocycle 22 - Week 1​

Beginning Thoughts:

This is last night's workout....​

Workout:

Banded Overhead Press:
155 lbs x 2 reps
155 lbs x 2 reps
155 lbs x 1 rep
135 lbs x 4 reps
It's been too long a break to expect my work capacity to remain the same. I'll improve on this next time...

Pull-ups:
BW x 12 reps
BW x 10 reps
BW x 10 reps
BW x 10 reps
Total = 42 reps

Close Grip Bench Press with Crazy Bells:
165 lbs x 5 reps
185 lbs x 5 reps
195 lbs x 4 reps
195 lbs x 2 reps
The first set of 195 involved the 4th rep being a true grinder. You'll see it in the video: it took ages to move the bar. On the very last set, I failed on the 3rd rep lol...

Cable Wood Chops:
15 kgs x 12 reps
17.5 kgs x 14 reps
20 kgs x 12 reps​

Videos:

Banded OHP, Pull-ups and Close Grip Bench Press with Crazy Bells:
​

Overall Impression:

Decent session. I'm sore as hell from Saturday's Squat Training. I hope the next 2 days of rest help in the healing..​

 

[Tblock1]

Nice song choice for "crazy bell" bench haha! Those really hard reps like on 195x4 will overload your triceps, increased your lockout a lot. I want to try those sometime they look really fun. at the spotter rushing over at the end You might want to consider not training to failure on the banded overhead press, as it will be hard to gain strength. BTW, I saw your wearing those wrist wraps. How much did they cost I really need a pair for push presses?

 

[Andalite]

Nice song choice for "crazy bell" bench haha! Those really hard reps like on 195x4 will overload your triceps, increased your lockout a lot. I want to try those sometime they look really fun. at the spotter rushing over at the end You might want to consider not training to failure on the banded overhead press, as it will be hard to gain strength. BTW, I saw your wearing those wrist wraps. How much did they cost I really need a pair for push presses?

I am not going to failure on the banded ohp - not intentionally atleast. It just happened that I failed (and it pissed me off).

I've been wearing these wrist wraps for a few years now. I got them from APT.

APT Pro Gear - Wrist Wraps 24 " Weight Lifting BLOOD STRIPE

They're $11 plus I got some % off for the discount code (2FREE).

I absolutely LOVE APT. Alan's one of the NICEST guys out there, IMO. I remember when I was a freshmen and I couldn't afford some chalk so I requested Alan to hold the sale for another week...guess what? He sent me 1 pound of chalk FOR FREE!!! Ever since, I've been a HUGE fan of APT and a loyal customer. Hell, I ordered for bands all the way from India...

 

[JDid23]

nice workout man. Why do you do OHP's with bands?

Also, how is your new gym? Does anyone actually know how to spot?

 

[Andalite]

nice workout man. Why do you do OHP's with bands?

I've been doing these for a while now. I use bands to increase the tension at lockout.

Also, how is your new gym? Does anyone actually know how to spot?

You saw the guy who ran to help me when I got stuck @ 195?

 

[JDid23]

I've been doing these for a while now. I use bands to increase the tension at lockout.



You saw the guy who ran to help me when I got stuck @ 195?

Yeah, I saw him. However, seemed kind of weird he wasn't behind you to spot you when you needed it.

 

[Andalite]

Yeah, I saw him. However, seemed kind of weird he wasn't behind you to spot you when you needed it.

I don't like spots. I just need them when I get pinned down. And other than bench press + variations I don't require a spot. I have the safety bars to save me if I fail lol...

 

[Andalite]

Deadlift Training
Mesocycle 22 - Week 2​

Beginning Thoughts:

Last night's workout..​

Workout:

Deadlift Warm-up:
Mobility Drills
135 lbs x 7 reps
245 lbs x 7 reps
295 lbs x 4 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlifts:
415 lbs x 3 reps
435 lbs x 2 reps
455 lbs x 1 rep
Fucking miserable workout. I really hate this. Second terrible workout in a row and there are yet many more to come. So whats the problem here? Y'all can see this in the video but here's the simple list:
1. The barbell is not an olympic bar and is much thinner therefore its a pain to hold
2. The barbell has no knurling except towards the very end
3. The plates are triangular in shape so whenever they land they're at an awkward angle
4. The plates are smaller than the normal 45 cm diameter plates I am used to working out with

Pistol Squats:
6 + 7 = 13 reps

Ab Roller:
BW x 10 reps x 5 sets

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:

Deadlifts:
​

Overall Impression:

This is very frustrating...​

 

[JDid23]

dam sorry to hear about the plates. it sounds really annoying. you going to plan any deadlifting around the plate situation?

 

[ExtraMile]

i wear 12 inch wrist wraps instead of 24's and only use them when doing 1, 2 or 3 rep real heavy benching...

 

[Andalite]

dam sorry to hear about the plates. it sounds really annoying. you going to plan any deadlifting around the plate situation?

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.

 

[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...

 

[miked8c]

Like I said take your time.

 

[the.gladiator1987]

hey bro just checking in, hows the training?

 

[Andalite]

I've been very very busy with stuff, Glad. Thanks for checking in, mate.

I have lost about 10 lbs of weight over the last 8 weeks or so. I am now in the 180s at the most. I was 195-200 before.

Hmm....training has been very regular. I got a lot of shit going on in my life which is why I haven't had the time to update the log.

But, after next week this log will be fully functional once again

Thanks for asking, mate!

 

[the.gladiator1987]

Nice man, im trying to see how your training is more and more because its different but still involves heavy lifting. I like lifting for mobility, strength, size, and athleticism not just 1 and you seem to do that. I also am 184 because i have just been sick for 2 weeks and not eating, sucks but I am def leaner

 

[Andalite]

Nice man, im trying to see how your training is more and more because its different but still involves heavy lifting. I like lifting for mobility, strength, size, and athleticism not just 1 and you seem to do that. I also am 184 because i have just been sick for 2 weeks and not eating, sucks but I am def leaner

Dude you're more than welcome to ask me any questions you like.

The only way we are different is because you lift more for aesthetics than me. But, I believe in dieting being a key factor in aesthetics. And I am not disciplined right now (or as much as I should be plus it isn't like losing weight is a walk on the block lol).

I am more than happy to share my progression methods....all you have to do is ask and most of what I say will go against shit you've read online but hey....results speak for themselves

 

[miked8c]

Yeah man not to be a pest but have you had any time to give what I said some thought? You seem busy so its all good. I'll thoroughly read what you write so dont worry about it going to waste because of my laziness to read.

 

[Andalite]

Yeah man not to be a pest but have you had any time to give what I said some thought? You seem busy so its all good. I'll thoroughly read what you write so dont worry about it going to waste because of my laziness to read.

Gimme 24 hours...I'll get back to you properly.

 

[miked8c]

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

 

[Andalite]

Firstly, I apologize for the long absence. I have been training like normal but there are too many changes going on so I haven't been able to have too many satisfying workouts. So, there haven't been any recent updates.

I was extremely dejected after today's workout, but after conferring with Eric, I am accepting things better.

There are a lot of changes going on in my life and I had expected lifting to be a constant but I was wrong.

I have also become very unmotivated with my training and the lack of equipment and stuff at my gym is bothering me a lot.

I should have my home gym set up sometime in the next 3-4 weeks.

So, in the interim I am going to be focusing my training around 3 exercises: Pistol Squats, Pull-ups and Unilateral Overhead Presses.

In short, a whole lot more pulling and pushing and whatever lower body work I do right now is going to be either Pistol Squats or Overhead Squats or Front Squats. No more Deadlifting regularly. Each workout will be taken as it is. This is just a heads up to everybody.

I will update this log regularly as well.

Here is the 4 day layout as of now:

Full Body 1

• Pistol Squats
• Pull-ups
• Close Grip Bench Press
• Core Training

Upper

• Unilateral Overhead Press
• Chest Supported Rows
• High Cable Rows
• Core Training

Lower

• Front Squats
• Unilateral RDLs
• Reverse Lunges
• Core Training

Full Body 2

• Overhead Squats
• Pull-ups (weighted)
• Facepulls
• Core Training

The way this will be laid out is:

Day 1: Full Body 1
Day 2: Off
Day 3: Upper
Day 4: Lower
Day 5: Off
Day 6: Full Body 2
Day 7: Off
Day 8: Off
Day 9: Repeat

 

[Andalite]

Firstly, I apologize for the long absence. I have been training like normal but there are too many changes going on so I haven't been able to have too many satisfying workouts. So, there haven't been any recent updates.

I was extremely dejected after today's workout, but after conferring with Eric, I am accepting things better.

There are a lot of changes going on in my life and I had expected lifting to be a constant but I was wrong.

I have also become very unmotivated with my training and the lack of equipment and stuff at my gym is bothering me a lot.

I should have my home gym set up sometime in the next 3-4 weeks.

So, in the interim I am going to be focusing my training around 3 exercises: Pistol Squats, Pull-ups and Unilateral Overhead Presses.

In short, a whole lot more pulling and pushing and whatever lower body work I do right now is going to be either Pistol Squats or Overhead Squats or Front Squats. No more Deadlifting regularly. Each workout will be taken as it is. This is just a heads up to everybody.

I will update this log regularly as well.

Here is the 4 day layout as of now:

Full Body 1

• Pistol Squats
• Pull-ups
• Close Grip Bench Press
• Core Training

Upper

• Unilateral Overhead Press
• Chest Supported Rows
• High Cable Rows
• Core Training

Lower

• Front Squats
• Unilateral RDLs
• Reverse Lunges
• Core Training

Full Body 2

• Overhead Squats
• Pull-ups (weighted)
• Facepulls
• Core Training

The way this will be laid out is:

Day 1: Full Body 1
Day 2: Off
Day 3: Upper
Day 4: Lower
Day 5: Off
Day 6: Full Body 2
Day 7: Off
Day 8: Off
Day 9: Repeat

 

[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.

 

[miked8c]

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?

That looks like a solid routine, will you go more in depth with the percentagers I should be using for my compounds and how I should implement SDT?

 

[Andalite]

That looks like a solid routine, will you go more in depth with the percentagers I should be using for my compounds and how I should implement SDT?

I just wanted to know if you liked the outlay of it. Now we can get into the nitty gritty details

Lower 1:
Deadlifts - I think you should plan out your training around 4 week blocs. If you've been on GUStrength and read their training articles, you will know all of the terms I am about to use. Firstly, spend the first bloc running a consolidation cycle. After that, the next block is your SDT Progression. See, week 4 of the consolidation cycle is doing 2 sets of 4 reps or so with 90% of your max (you've built up to that already). So, for this next bloc, you do SDT progression with that weight. The 3rd bloc is Poliquin's 5/1 cycle. 4th bloc should be a single scene wherin you can actually expect to shatter some PRs if you do it correctly and then the 5th bloc is a Quality Volume cycle. This is roughly 5 months of training.
Front Squats - Do 1-5 sets of 1-5 reps....you can use SDT Progression here too.
Core Training - Choose a new core training exercise from the list I gave EM or Trevor...I cannot remember who but there is a list on GUStrength: General Strength Training: The Core Training Thread

Upper 1:
Bench Press - I would do Quality Volume for a month or so and then I would branch off into SDT progression for a while. Maybe run a Singles Scene sometime down the road..
Dumbbell Rows - 3-5 sets of 3-5 reps. Heavy shit.
CGBP - 3-4 sets of 3-7 reps. SDT Progression can kick in here as well.
Cable Rows - 3-4 sets of 8-12 reps. SDT Progression.
Facepulls - 1-2 sets of 15-20 reps.
Core Training - So the way this works (and I forgot to mention this earlier), is that you rotate through the entire list I gave you above.

I actually want to change the lower workout. You want to solely train for strength, right? So we are going to make some changes.

Lower 2:
Overhead Squats - You will need to practice using a broomstick first. But then it's easy. It will take you a couple of months to get down your form but you can make it happen earlier if you want: Ground Up Strength: Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills
Front Squats - 4 sets. 5 reps, 3 reps, 2 reps and then 1 rep. Pyramid downward in terms of reps.
Back Squats - same as front squats
Core Training - same as before

Upper 2:
Overhead Press - 3-5 sets of 3-5 reps. You can increase density (more reps in the same time/set frame) too.
Weighted Pull-ups - Try to hit a total of X amount of reps per workout and keep adding reps and weight every workout thereon. You should try to hit heavy doubles, singles and perhaps triples.
Unilateral Overhead Press - 2-3 sets of 5-7 reps.
Bodyweight Pull-ups - 3-4 sets to failure
Core Training - same guidelines as before

I think you might need to shift to an 8 day rotation after this:

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: off
Day 9: Repeat

Just see how your recovery goes and then you can make the changes you need to.

Do all the hip mobility drills you possibly can. You can search them on youtube.

IT/FL Stretch - 30 seconds
Supine Bridges - 12 reps
Unilateral Supine Bridges - 8 reps
Bird Dog - 10 reps
Ankle Mobility - 10 reps
Cradle Walk - 10 reps
Pull Back Butt Kick - 10 reps
Seated 90/90 Stretch - 15 seconds
Squat-to-Stand - 10 reps
Squat Holds - 15 seconds

Good Luck!

 

[Andalite]

Oh...I forgot to add: you must do the Hip Mobility Drills as your STAPLE warm-up before EACH AND EVERY single workout.

 

[Andalite]

I want to spread the word about a few articles composed by Eric Troy from GUStrength.

The first article is about slow versus fast pulls. Why are Deadlifts a slow pull when in comparison Olympic Lifts are much faster? Check this out: Slow Pulls versus Fast Pulls

Why do we Strength Trainees do what we do? What motivates us? Is the end goal or is it the journey leading to its achievement? Eric has explained it here: Strength Training Motivation and Goal Setting

Are you a strength training failurist? What does it mean to be a strength training failurist in the first place? Training To Fail: The Failurists

So what does “neural fatigue” say about the actual observable responses to resistance training? What can it say about affects on muscular strength and power? Or motor control and movement quality? Or endocrine and catecholamine responses? Or training related injuries? Or even psychological profiles? Absolutely nothing. Training to Fail Part 2: Intensity Cycling and High Intensity Overtraining

Do you know why conventional intensity cycling is counter productive? Here's why: Training to Fail Part 3: The Failure of Intensity Cycling

Lastly, here is the latest article on Strength Performance. Check it out: Strength Performance Psychology Versus Physiology: It's All Mental

I hope y'all like the articles. Feel free to comment on them or ask questions or give us your feedback!!!

 

[Andalite]

Upper Body Training

Did a lot of job applications today....Tedious work.

Unilateral Overhead Presses
30 kgs x 5 reps
30 kgs x 5 reps
32 kgs x 3 reps
32 kgs x 5 reps
34 kgs x 2 reps
Getting back there...

Chest Supported Rows
160 lbs x 5 reps
180 lbs x 3 reps
205 lbs x 3 reps
180 lbs x 4 reps
180 lbs x 4 reps

High Cable Rows
75 kgs x 8 reps
75 kgs x 8 reps
80 kgs x 8 reps
70 kgs x 12 reps

Dumbbell Windmills = 12 kgs x 12 reps x 3 sets

Looking forward to tomorrow' squats!!!

 

[miked8c]

Good stuff man it'll take a me a day or two to read these articles and get the basic jist of the whole philosphy, be prepared for a load of questions.

 

[Andalite]

Good stuff man it'll take a me a day or two to read these articles and get the basic jist of the whole philosphy, be prepared for a load of questions.

Thats fine. Be prepared to read correctly

 

[miked8c]

So I'm a visual learner, and I understand the 4 different blocs you want me doing and all the principles behind them but I dont know where to start. Is there anyway you could give me an example of the weights and percentages I would use for each of my compounds. I could just work my way from there, plus I know you want me doing different types of cycles for my big lifts.

My 1RMaxes:
Squat: 375
Bench: 300
Deadlift: 420
Military Press: 170

So like could you show me what day one would look like for each of these lifts? I just need a place to start.

 

[Andalite]

So I'm a visual learner, and I understand the 4 different blocs you want me doing and all the principles behind them but I dont know where to start. Is there anyway you could give me an example of the weights and percentages I would use for each of my compounds. I could just work my way from there, plus I know you want me doing different types of cycles for my big lifts.

My 1RMaxes:
Squat: 375
Bench: 300
Deadlift: 420
Military Press: 170

So like could you show me what day one would look like for each of these lifts? I just need a place to start.

Have you read ALL the articles I posted? And if I post a LOT of numbers will you be able to bare them?

 

[miked8c]

Yes man, I've reading like a fiend I would love numbers.