Big Boy Basics

[Andalite]

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

You're going to use a broomstick and you're going to do QUALITY reps with it. So dedicate 30 minutes after your hip mobility drills to this exercise. Try to do 1-2 reps per set and make everything QUALITY work.

If you're worried about cortisol levels and shit, keep in mind that acute (and transient) cortisol response is not as important as chronic cortisol levels and as long as you regulate stress, recovery, and diet it is not an issue.

Look at Coach Jamie Hale's Cortisol article here at GUS: Ground Up Strength: Cortisol

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.

Look, I hear you and I am right here to fall back on. But you have to also know that there is a learning curve. Right now all this may seem like a jumbled mess to you but 6-7 months down the road, this will ALL seem easy peasy. It's like when you learn a movement for the first time...it's difficult to ride a bike at first but then it becomes more instinctive with time. The same principle applies to this.

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

Yes thats fine. If recovery becomes an issue, we will deal with it at that time.

 

[Andalite]

Lower Body Training 3

Got my contact to buy the bumper plates, regular plates, barbells, powercage, etc...time to go make some deals and haggle down the prices.

Front Squats
235 lbs x 5 reps
255 lbs x 3 reps x 3 sets
275 lbs x 1 rep
This was AWESOME....I am excited. Time to increase the volume next week!

Unilateral RDLs
14 kgs x 8 reps x 3 sets
I'm going to swap this exercise soon for some supine GHRs on a swiss ball.

Reverse Lunges off a Platform = 14 kgs x 8 reps x 4 sets <<-- Triple Progression!

Dumbbell Windmills = 12 kgs x 10 reps x 3 sets

I am going to be super sore tomorrow....

 

[JDid23]

great job man!! is 275 a PR for you on front squats? Can't wait to see what your home gym setup is like!

 

[Andalite]

great job man!! is 275 a PR for you on front squats? Can't wait to see what your home gym setup is like!

Nah man...I got a 315 Front Squat. 255x3x3 is a "PR" for me....

I cannot wait for my home gym either....It should be ready within the next two weeks. I'm just waiting for that!

 

[the.gladiator1987]

So andalite, you follow the progression as

high volume
medium volume
VERY high volume
low volume - deload

and repeat?

 

[Andalite]

So andalite, you follow the progression as

high volume
medium volume
VERY high volume
low volume - deload

and repeat?

Right now my training is messed up because I cannot Deadlift, but yes, essentially that is how it is. I don't plan it out vigorously but to put it simply: I leave something (even a little bit) in the tank on weeks 1 and 2 and then week 3 I go all out and then week 4 I try to increase intensity (as in % of 1RM).

 

[the.gladiator1987]

Is there any way to incorporate your style of lifting into a 3x a week, full body routine like the 5x5? But not 5 sets of 5 reps, but the same lifts like the 5x5 and 3x a week like the 5x5

 

[Andalite]

Is there any way to incorporate your style of lifting into a 3x a week, full body routine like the 5x5? But not 5 sets of 5 reps, but the same lifts like the 5x5 and 3x a week like the 5x5

No...it would have to be done differently. Full Body Routines are difficult because it becomes largely about fatigue distribution.

Tell me what you have in mind. Let me have a look at it and we can modify it. You know a lot about training so it will probably just need minor changes. What do you have in mind, G?

 

[the.gladiator1987]

Heres what I had in mind:

Day 1:
Heavy Squat
Heavy Bench
Heavy Hang Clean
Heavy Abs

Day 3:
Light Squat
Deadlift
BTN Military
DB Military
Pullups 50 reps

Day 5:
Medium Squat
Medium Bench
Medium Bench
Dips
CGBP
DB Curls

 

[ExtraMile]

by an ab wheel, skipping rope and ankle weights too. Very cheap and for what they cost they go a long way. Skipping rope can be indoor cardio for when the weather is bad and could even be done for short bursts in between sets of exercises. Ab wheel for a cheap solution for abs, you could even make on of these if you wanted. And ankle/wrist weights that weigh 2.5lbs each will give you a bridge between the dumbells which Im sure will go up 5lbs each. Most people wont be able to go say from 80lb dumbells to 85's straight away for something like shoulder presses, but by getting ankle or wrist weights you can put on your wrists or the actual dumbell it will allow you to go 80, 82.5, 85. Get it?

just a few thoughts. A keg would be cheap, maybe even free too and would be good for overhead stuff and carrying, sandbags can be made by yourself quite easily too I saw a video on how to do it