Big Boy Basics

[the.gladiator1987]

Got it, thanks!

 

[Andalite]

Got it, thanks!

No problem!!!

 

[miked8c]

Andalite, for the front squats it says do 1-5 sets of 1-5 reps. I dont get it haha, like where do I start, do I do 5x5 or 3x5 or 1x4? Check out my log also because I'll start posting the workouts you'll have me do and you can help critique it if you want. I am about to go in today and do the day 1 deadlift day.

My interpretation is this: you want me to keep progressing SDT style while making sure I stay under 5 sets of 5 reps. So once I got to the point where I could do 5x5 I would add weight and start with lower reps/sets and work back up. Is this correct?

 

[Andalite]

Andalite, for the front squats it says do 1-5 sets of 1-5 reps. I dont get it haha, like where do I start, do I do 5x5 or 3x5 or 1x4? Check out my log also because I'll start posting the workouts you'll have me do and you can help critique it if you want. I am about to go in today and do the day 1 deadlift day.

My interpretation is this: you want me to keep progressing SDT style while making sure I stay under 5 sets of 5 reps. So once I got to the point where I could do 5x5 I would add weight and start with lower reps/sets and work back up. Is this correct?

No that is not correct.

You don't need to work up all the way to 5x5 to add weight.

Since you like numbers, let me break it down for you like this.

Session 1:
135 x 3
145 x 3
155 x 3
165 x 3
You basically did 4 sets of 3 reps with an average weight of 150 lbs. Now:

Session 2:
145 x 4
145 x 4
155 x 3
165 x 3
You've basically increased Density aka done more work than before within the same time frame. This is very important.

Session 3:
155 x 3
165 x 3
165 x 3
165 x 2
Look what happened here. The overall volume was reduced but the average weight went up. So no, this of this as Session 1 because this is your new base. So the next workout will be built off this one:

Session 4:
165 x 4
165 x 4
165 x 3
165 x 3
This is what you should be proud of. You've increased your reps, you've increased your weight as well. And you've got added Density. For the next workout, you try to work off this

Session 5:
165 x 5 x 3
Last week you did (4+4+3+3) 14 reps. This week you did 5 reps per set and fewer sets. So you've increased density again, right?

So as you can see, this is largely arbitrary but you should have somewhat of a goal (a ball park figure) of where you want to be headed.

I will look into your journal later tonight. I hope the workout went well

 

[Andalite]

Full Body Training 2

So good news once again. I should be allowed to record my videos come Thursday. Thats good news.

Pistol Squats = 9 + 9 + 7 = 25 reps
Tried to make it more dense but I failed. I added reps to the first set compared to last week but it didn't work out. I guess I'll adapt to this soon. Hopefully next week will be better.

Pull-ups = 10 + 10 + 11 = 31 reps super-setted with the Pistol Squats.
Pull-ups = 9+ 10 + 11 = 30 reps super-setted with CGBP
TOTAL = 61 reps
What an awesome workout. I am so pleased with this!!!

Close Grip Bench Press
185 lbs x 5 reps
205 lbs x 4 reps
185 lbs x 8 reps
Talk about increasing Density...this was crazy!!! Hopefully next week will be even better. I am hoping for the day I can rep out 225

Ab Roller = BW x 12 reps x 3 sets

Good workout. I found a gym which has 25 kgs plates with rubber coating (I think they're bouncer plates but I need to have a look at them) and I am going to try and see if they will sell me a pair.[/QUOTE]

 

[Andalite]

Eric Troy recently sent out this newsletter with a free eBook in it regarding Strength vs. Hypertrophy training.

I think it is a terrific eBook. It has so much information made so easy to read.

I've made a few short notes on the article. I think you guys should read this for yourself because it will explain things much better. These points may seem like a bit jumbled, but I assure you that Eric is very coherent.

• A critical look at Wilkins' article called "The Death of Modern Bodybuilding".
  
  
• How all these "strength gurus" are packaging strength related information to better appeal to a more bodybuilding-oriented audience while diluting the training effect of both practices.
  
  
• What strength training? Force Production? What is force production? You'll have to read the article for this
  
  
• "Tissue Leverage" is an old bodybuilding concept being renamed to appeal to this new market of modern strength trainee. It is also a bunch of BS.
  
  
• Why GPP is so damn effective and why it is not a new phenomenon.
  
  
• How does explosive strength factor into maximum Force Production?
  
  
• An indepth look at three major factors which play a critical role in maximum strength production: neural components, the force velocity relationship and average intensity.
  
  
• How much of your training is near maximal-end of the lifting spectrum? Are you really lifting heavy weights or are you afraid to do so?
  
  
• How does emotional anxiety factor into maximum force production and performance?
  
  
• Why it is easier to give out massing advice than giving out strength training advice.

Guys, really...this is all free and discussed in-depth by Eric.

Have a look for yourselves...

 

[miked8c]

Andy, couple more Qs.

1.) What type of bloc should I be doing for upper 2 and lower 2? What rep and set schemes?

2.) Can I expect solid strength gains from this routine? I dont want to seem like I am doubting you but I'm a skeptic when I am presented with new material.

By the way I am still sore from my deadlift day, great stuff.

 

[Andalite]

1.) What type of bloc should I be doing for upper 2 and lower 2? What rep and set schemes?

This is what you are supposed to be doing:

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.

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

So all the big lifts progress as per how you perform. I have no idea how or what your next month is going to be like. You got to do QVT for the bench press....for Overhead Press you need to do 3-5 sets of 3-5 reps. So you can do a variety of different ways which I have already discussed.

I'm sorry but I'm not understanding your question. It all depends on your performance IN the gym so until that happens it is difficult to say what you should be doing.

2.) Can I expect solid strength gains from this routine? I dont want to seem like I am doubting you but I'm a skeptic when I am presented with new material.

No thats a good question.

Here's what you can expect. If you expect a 700 lbs Deadlift right off the bat then you're not really being realistic. For anyone to just hit 700+ lbs within 5 years of SOLID training is pretty much a tiny tiny possibility and those who do aren't exactly average joes.

What I can guarantee you is this: if you do the program like it is supposed to be done (basically how Eric lays it all out for you in his articles which you should read because they will better direct you) you will end up putting on significant strength but it will grow exponentially. For example, I started training like this in 2008. I was Deadlifting 135. Now I deadlift 500. But I didn't go from 135 to 500 overnight. It took time. And a lot of effort. And a lot of dedication.

I got a friend of mine on a simpler routine. He's gone from weighing an obese 265 lbs @ 5'7 to 225 in 6 months with his Deadlift/FrontSquat/Bench going from 225/100/135 to 300/185/225. He doesn't do an iota of cardio and he maintains his foods much better now.

The thing with this is that it isn't a one-size-fits-all routine. It's what you make of it. If you use the tools correctly you can get strong. If you don't you won't. I'm here to make suggestions and help out but a large part of your training is thinking on your feet.

For example, say you've been doing QVT for Bench for 3 weeks. You've managed to hit your actual max for a few singles in this time. So, the 4th week you have an option. Take 90% and do 5 reps or take more. It really boils down to what YOU decide. You can easily take more, do 5 reps and have a better training effect. If you take the exact 90% and do 5 reps which is kinda sub-par, then you have a lagging training effect. But the point is that in either case you do have a training effect.

Also, this stuff can wear you down so every now and then you might feel the need to skip a workout to let your CNS recover. That is fine. I just wouldn't skip the Deadlift workout because it pretty much spurs everything else.

 

[Andalite]

Upper Body Training 2

Trying to get my gym issues sorted out...arg...very frustrating!

Unilateral Overhead Presses
32 kgs x 4 reps
32 kgs x 5 reps
32 kgs x 4 reps
32 kgs x 4 reps
34 kgs x 2 reps
Felt good to get back on the strength bandwagon!

Chest Supported Rows
160 lbs x 4 reps
180 lbs x 4 reps
205 lbs x 3 reps
205 lbs x 2 reps
180 lbs x 5 reps
180 lbs x 5 reps
Talk about increasing Density...

Inverted Rows with Feet Elevated on Swiss Ball
BW x 15 reps
BW x 15 reps
BW x 10 reps
BW x 10 reps
BW x 10 reps
Total = 60 reps
Thats the number to beat next time!

Front Planks with Elevation of Alternate Arm and Foot every 30 seconds = BW x 60 seconds x 3 sets
Brutal...

Time to rest...Diet went out of the window today!

 

[miked8c]

My bad Andy, I meant to ask what should my starting rep/set scheme be on overhead squats?

Listen I can not argue with those gains, that is damn impressive. I have an extreme willingness to learn its just hard for me to wrap my head around some of the concepts you present to me because I have been geared my entire life to approach lifting in a linear fashion. This whole working on based on how I feel is refreshing but still confusing to me, haha check out my latest workout I messed the bench up. Bottom line is if you are willing to provide me the means I will accept all your advice.

Nother question.

Is there anyway I can workout 4 days a week instead of 4 days every 8 days? It would be infinitely more convenient. I was thinking:

Wedsday: Upper 1
Thursday: Lower 2
Friday: off
Saturday: Upper 2
Sunday: off
Monday: Lower 1
Tuesday: off

Anyways I could swing that?