Please Scroll Down to See Forums Below
Big Boy Basics
- Thread starter Andalite
- Start date
ghettostudmuffin
New member
Andalite is an ASSHOLE!
He never posts in my fucking log.
FECK you!
He never posts in my fucking log.
FECK you!
Andalite
Elite Bodybuilder
Dude I am glad you're enjoying college. Make the most of it...like really. I lived the life and I am still living the life and college prepared me for this.
As for the DB Rows...LMAO!!!!! That would be very cool. I want a 3x BW Deadlift though
Andalite
Elite Bodybuilder
Andalite is an ASSHOLE!
He never posts in my fucking log.
FECK you!
I am and I am sorry
Andalite
Elite Bodybuilder
DEADLIFT TRAINING - Mesocycle 28 Week 4
Saturday night's training....
Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 3
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Deadlift Relative Max:
495 x 1
Very good
Deadlift Consolidation Cycle Week 1:
90% of 495 = ~445
445 x 1 rep x 10 sets
Destroyed me. I ripped my skin off my right shin and it bled profusely...It hampered sets 1-6 and then I was lucky to have Lorelli there with bandaid...strapped that on I got 7-10 with good form.
Eric's entire Consolidation Example has been written up here: Strength Consolidation
Barbell Static Holds:
275 x 6s
305 x 4s
305 x 4s
315 x FAIL
305 x 8s
275 x 18s
My hands were hurting a LOT
Front Planks:
BW x 75s
BW x 90s
BW x 120s
I am learning to meditate doing these...I just close my eyes and focus on breathing through my nose in as controlled a manner as possible.
Hand Extensions:
2 bands x 20 reps x 3 sets
Video:
Saturday night's training....
Deadlift Warm-ups:
Mobility Drills
135 x 3
245 x 3
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Deadlift Relative Max:
495 x 1
Very good
Deadlift Consolidation Cycle Week 1:
90% of 495 = ~445
445 x 1 rep x 10 sets
Destroyed me. I ripped my skin off my right shin and it bled profusely...It hampered sets 1-6 and then I was lucky to have Lorelli there with bandaid...strapped that on I got 7-10 with good form.
Eric's entire Consolidation Example has been written up here: Strength Consolidation
Barbell Static Holds:
275 x 6s
305 x 4s
305 x 4s
315 x FAIL
305 x 8s
275 x 18s
My hands were hurting a LOT
Front Planks:
BW x 75s
BW x 90s
BW x 120s
I am learning to meditate doing these...I just close my eyes and focus on breathing through my nose in as controlled a manner as possible.
Hand Extensions:
2 bands x 20 reps x 3 sets
Video:
Andalite
Elite Bodybuilder
great workout dude!!! love the deadlift volume 10x1.
thanks btw- trying to make the most of it in every aspect- grades, social life, girls, involvement, etc. and it's been goin real well thus far
Yeah dude this consolidation cycle is going to KILL me.
I'm very happy to hear about your success in so many fields. Wonderful wonderful WONDERFUL!!!!
Dude, I read over your thread on wanting to do HST. Don't do it. It's utter bullshit and a poor excuse for linear programming. Just an FYI
Andalite
Elite Bodybuilder
DEADLIFT TRAINING - Mesocycle 28 Week 4
Wednesday's training...
Gripper Training (Beginners):
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 -->> 7 attempts
HG 150 x 8
Pistol Squats:
50 x 4
70 x 4
80 x 2
100 x 1
100 x 1
Killer!!!!
Weighted Pull-ups:
+45 x 5
+60 x 3 x 3
+45 x 5
BW x 13
Dumbbell Rows:
140 x 3
130 x 5
Video:
Wednesday's training...
Gripper Training (Beginners):
WMT x 5 x 2
HG 150 x 2 x 2
CoC #1 -->> 7 attempts
HG 150 x 8
Pistol Squats:
50 x 4
70 x 4
80 x 2
100 x 1
100 x 1
Killer!!!!
Weighted Pull-ups:
+45 x 5
+60 x 3 x 3
+45 x 5
BW x 13
Dumbbell Rows:
140 x 3
130 x 5
Video:
Andalite
Elite Bodybuilder
Are you down playing my 100 lbs pistol squat right there, Trevor?
Tblock1
New member
Haha I didn't know what to say I was so impressed!Are you down playing my 100 lbs pistol squat right there, Trevor?
I want to add pistol squats in my routine...where would I add them to the 5x5?
(I know...you dont like the 5x5 but I want to finish it up before doing something new)
Andalite
Elite Bodybuilder
Let me think about this. The thing with 5x5 is that the loading is TOOOO structured.
Tell you what...finish your run @ 5x5 and then hit me up. We can work on adding in Pistols from that point.
And let me give this some thought....
Andalite
Elite Bodybuilder
merry christmas bro. I say this KNOWING that you are a modern "east indian" and not so much on the traditional side, LOL
ghettostudmuffin
New member
I don't really agree with 5x5 being too structured. Not by a longshot actually.
5x5 is one of the most time proven, effective training methods around for a number of reasons.
It can be run several different ways and there are ways to manipulate the load/volume to account for stalls in progress.
I respectfully disagree here.
5x5 is one of the most time proven, effective training methods around for a number of reasons.
It can be run several different ways and there are ways to manipulate the load/volume to account for stalls in progress.
I respectfully disagree here.
Tblock1
New member
Haha you like your popcorn dont ya? Andalite has his own methods of training which have been quite effective for him, but I dont think he tends to like regular programsI don't really agree with 5x5 being too structured. Not by a longshot actually.
5x5 is one of the most time proven, effective training methods around for a number of reasons.
It can be run several different ways and there are ways to manipulate the load/volume to account for stalls in progress.
I respectfully disagree here.
Andalite
Elite Bodybuilder
Thanks andalite appreciated! Did you see my 185x17 bench? I was proud of that as it was after a 4 day snow shoeing trip on which I had lost 5 pounds of bw
Merry Christmas too!
I did see that video...it was badass, bro!!!
Thanks for the wishes. Same to you!
Glad, you always bring a smile to my face. I'm also half Greek Orthodox so Christmas is celebrated at my home...and even though I am personally Atheist I love celebrating tradition. Merry Christmas to you, buddy!!!
I don't really agree with 5x5 being too structured. Not by a longshot actually.
5x5 is one of the most time proven, effective training methods around for a number of reasons.
It can be run several different ways and there are ways to manipulate the load/volume to account for stalls in progress.
I respectfully disagree here.
I've listed my reasons for 5x5 being silly many times.
1.) Linear progression through adding weight limits progress. You can add reps, sets AND weight to progress.
2.) Limited exercise selection.
3.) Lack of focus on unilateral exercises.
4.) The constant 2 steps forward and 1.5 steps backward resetting model - which ties back into adding weight being the only linear form of progress.
Dude this are just a few reasons....
Mostly, almost everyone who does 5x5 ends up hurting themselves because of the muscle imbalances. It cannot be run indefinitely. It needs improvements and usually you end up branching off into an upper/lower or whatever and smart trainees end up following other forms of progression than just manipulating weight load as the sole exercise protocol.
It's also not time effective because it hasn't been around for that long...like I said, either people get severely injured and quit or they end up doing something else. Plus, nobody who's made it big has done it via 5x5....well because 5x5 is not a routine but a form of linear progression more than anything else.
All this is ripped off from Supertraining by Mel Siff. Why rely on only one chapter in the Holy Book when you can pick and choose ALL the chapters and apply anything and everything which can help?
These aren't my methods. At GUS we have a lot of stronger people....plus, all the beginners who've been training under me have progressed steadily and consistently.
I don't like doing "routines". I TRAIN.
Andalite
Elite Bodybuilder
DEADLIFT TRAINING - Mesocycle 28 Week 5
I'd like to wish everyone a Merry Christmas
This is today's training - yes, I worked out on Christmas day.
I played some paintball yesterday for a few hours and my body was/is sore beyond words....add to that I got 2 hours of sleep last night and only an hour's nap before training. Diet has been relatively good though...mostly just protein and veggies. Mostly.
Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
245 x 3
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Legs were incredibly sore!!!
Deadlift Relative Max:
495 x 1
Very good..smooth and controlled.
Deadlift Consolidation Cycle Week 2:
90% of 495 = ~445
445 x 2 reps x 7 sets
Destroyed me. Shin got scraped again...
Eric's entire Consolidation Example has been written up here: Strength Consolidation
Hand Extensions:
2 bands x 20 reps x 3 sets
Video:
I'd like to wish everyone a Merry Christmas
This is today's training - yes, I worked out on Christmas day.
I played some paintball yesterday for a few hours and my body was/is sore beyond words....add to that I got 2 hours of sleep last night and only an hour's nap before training. Diet has been relatively good though...mostly just protein and veggies. Mostly.
Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
245 x 3
295 x 5
345 x 3
385 x 3
415 x 2
455 x 2
Legs were incredibly sore!!!
Deadlift Relative Max:
495 x 1
Very good..smooth and controlled.
Deadlift Consolidation Cycle Week 2:
90% of 495 = ~445
445 x 2 reps x 7 sets
Destroyed me. Shin got scraped again...
Eric's entire Consolidation Example has been written up here: Strength Consolidation
Hand Extensions:
2 bands x 20 reps x 3 sets
Video:
ghettostudmuffin
New member
I could list off a whole slew of arguments to each of your points, but it would just turn into an argument so I won't bother.
Still respectfully disagree.
Still respectfully disagree.
Andalite
Elite Bodybuilder
Thats cool, man
Andalite
Elite Bodybuilder
CONDITIONING TRAINING - Mesocycle 28 Week 5
I was exhausted beyond words on Sunday....I was sore as hell from the paintball madness of Friday and that coupled with Saturday's Deadlift Training had me in quite a state...
So, I decided to go in and do some Conditioning work....
Round One:
Unilateral Press with Reverse Lunge = 45 x 3
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10
Round Two:
Unilateral Press with Reverse Lunge = 45 x 4
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10
I then proceeded to throw up some nasty bile....Gross!!
Video of Round #2:
I was exhausted beyond words on Sunday....I was sore as hell from the paintball madness of Friday and that coupled with Saturday's Deadlift Training had me in quite a state...
So, I decided to go in and do some Conditioning work....
Round One:
Unilateral Press with Reverse Lunge = 45 x 3
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10
Round Two:
Unilateral Press with Reverse Lunge = 45 x 4
Front Planks = BW x 30 seconds
Spiderman Walks = BW x 10
Dumbbell Windmills = 35 x 7
Dumbbell Swings = 60 x 10
Pull-ups = BW x 10
Dips = BW x 10
I then proceeded to throw up some nasty bile....Gross!!
Video of Round #2:
Andalite
Elite Bodybuilder
Yeah I do conditioning work every so often
Andalite
Elite Bodybuilder
LAWL.....Trollin' @ 11 posts?
Tblock1
New member
Andalite
Elite Bodybuilder
lmao!!
Andalite
Elite Bodybuilder
PRESS TRAINING - Mesocycle 28 Week 5
This week is very unorganized...don't quite know when to train, etc...
CoC #1 Gripper Training:
1 + 1 + 1 + 1 + 2 = 6 Attempts
I hate my left hand.
Overhead Press:
165 x 5
185 x 3
185 x 1
Unilateral Lat Pulldowns:
62.5 x 10 x 2
77.5 x 10
Swiss Ball Jackknife Pikes:
BW x 12 x 3
Hand Extensions:
2 bands x 25 reps x 3 sets
Video:
This week is very unorganized...don't quite know when to train, etc...
CoC #1 Gripper Training:
1 + 1 + 1 + 1 + 2 = 6 Attempts
I hate my left hand.
Overhead Press:
165 x 5
185 x 3
185 x 1
Unilateral Lat Pulldowns:
62.5 x 10 x 2
77.5 x 10
Swiss Ball Jackknife Pikes:
BW x 12 x 3
Hand Extensions:
2 bands x 25 reps x 3 sets
Video:
