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Big Boy Basics

miked8c said:
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.
Click to expand...

Ok so lets break down each lift.

Firstly, we'll go with my favorite: Deadlifts.

For the first bloc you are supposed to run a Consolidation Cycle.

So take 90% of your max (or a little lower) so take 375 or 380 (it is OK to be conservative).
Week 1: 375 lbs x 1 rep x 10 sets
Week 2: 375 lbs x 2 reps x 8 sets
Week 3: 375 lbs x 3 reps x 7 sets
Week 4: 375 lbs x 4 reps x 2 sets
So you took your 90% of 1RM and made it into something you could do 7 sets of 3 reps with. Think about that. So now, to really get your body conditioned to it, spend the entire next month working on SDT Progression. You've just done 375 lbs x 4 reps x 2 sets. Keep in mind this was your DELOAD week. You maintained intensity but cut volume by like 60% or something.

So, Bloc 2: SDT Progression:
Week 1: 375 lbs x 4 reps x 2 sets, 375 lbs x 3 reps x 1 <<-- this is DOUBLE PROGRESSION; you added sets and reps
Week 2: 375 lbs x 4 reps x 3 sets <<-- SINGLE PROGRESSION; you added reps
Week 3: 380 lbs x 5 reps x 4 sets <<-- TRIPLE PROGRESSION; sets, reps, weight. you're done.
Week 4: 380 lbs x 5 reps <<-- DELOAD week. Same intensity and reduced volume

Next, Bloc 3 was about Poliquin's 5/1 Principle. So how does that work? You do your warm-ups and then you work up to a good easy single. Then you reduce the weight and you do 5 reps. Then add 5 lbs to the first set and do another single. Then reduce the weight by 10 lbs and do 5 reps again. Rinse and repeat. This is how it looks:
Workout 1:
390 lbs x 1 rep
380 lbs x 5 reps
395 lbs x 1 rep
385 lbs x 5 reps
400 lbs x 1 rep
390 lbs x 5 reps
405 lbs x 1 rep <<-- YOU ARE DONE because you are exhausted!

Now, Workout 2 could be:
395 lbs x 1 rep
385 lbs x 5 reps
400 lbs x 1 rep
390 lbs x 5 reps
405 lbs x 1 rep
395 lbs x 3 reps <<-- this was super difficult.

Workout 3:
395 lbs x 1 rep
385 lbs x 5 reps
400 lbs x 1 rep
390 lbs x 5 reps
405 lbs x 1 rep
395 lbs x 5 reps <<-- bingo!

Now, you have basically done some serious lifting here so the 4th week is gonna be relative easy:

Workout 4:
400 lbs x 5 reps

This was Bloc 3.

Bloc 4 = Singles Scene. You know the rules for this and you should look at the article on GUStrength. You are not working off an imaginary max. You are setting up a new relative max and working from there.

So - and keep this in mind: this is all hypothetical;

Workout 1 = 6-8 singles @ >90%
Warm-up and Mobility Drills (naturally)
415 lbs
425 lbs
430 lbs << you decide that this is enough. So, 90% = 387 lbs
400 lbs
390 lbs
410 lbs
405 lbs
420 lbs
8 singles done. Next week: improve. Try to work in the higher ranges.

Bloc 5 is Quality Volume. Rules are basic and easy..you focus on singles, doubles and triples. You can repeat sets. Start around 85-90% and work upwards. So, lets say you hit 455 on Week 4 of the Singles Scene, ok? 85% of that is 387 lbs.
Workout 1:
405 lbs x 2 reps <<-- felt good. Remember: the focus here is on FORM!!!
415 lbs x 2 reps
425 lbs x 2 reps
435 lbs x 1 rep
435 lbs x 2 reps <<-- decided to do these again
445 lbs x 1 rep <<-- called it quits. This was hard and form was not QUALITY

Does this make sense to you.

REMEMBER: All the numbers used here are more or less over the top of my head. DO NOT build expectations off these numbers. You actually got to do this and understand it properly. It may seem very very complicated but once you actually finish 5 months you'll be thinking "this wasn't that hard at all".

YOU SHOULD ALSO KNOW that I don't plan out my cycles this far into the future. It is usually ONE 4 week bloc at a time and you move forwards DEPENDING ON THE RESULTS FROM THAT BLOC.
 
Last edited:
ExtraMile said:
andalite did you design that by yourself or get some people's help?
Click to expand...
This is basically what Eric had me doing. Except the weights were a bit different....but the principles remain the same. That is why I prefer looking at things one month at a time...not like this...it's too far into the future to be sure about, you know?

Like, for example, I think most people should focus on SDT Progression for as long as possible. Only after that do you need this advanced shit. Infact, when I did this, I took my 385x4 to 435x5x2 with simple SDT.
 
Lower Body Training

Sorted out my diet finally...

Front Squats
225 lbs x 5 reps
235 lbs x 5 reps
255 lbs x 3 reps
275 lbs x 2 reps
Very difficult.

Unilateral RDLs
12 kgs x 8 reps
14 kgs x 8 reps
14 kgs x 8 reps

Reverse Lunges off a Platform = 12 kgs x 7 reps x 3 sets

Jackknife Pikes on a Swiss Ball = BW x 10 reps x 3 sets

Time to rest....Hammies are sore as shit already!
 
good job on front squats man! For unilateral RDLs, do you do them with a DB or BB? I have been doing them with DBs and i find them to be one of the most taxing exercises in my routine.
 
JDid23 said:
good job on front squats man! For unilateral RDLs, do you do them with a DB or BB? I have been doing them with DBs and i find them to be one of the most taxing exercises in my routine.
Click to expand...
Dumbbells here too.

They are more of a "faith" exercise than anything else. What I mean by this is that you can never say that Unilateral RDLs added "X" amount of pounds or kilos to my Deadlift or Squat or whatever. BUT, you can be rest assured that they manage to avoid any imbalances that could possibly occur.
 
JDid23 said:
yeah.... do you use your hand to keep balance on the way down sometimes?
Click to expand...
No. I am holding dumbbells in both hands. Thats 12 kgs and 14 kgs per hand in my last entry.

What you can do for balance is bend your knees. That helps, IME.
 
JDid23 said:
yeah.... do you use your hand to keep balance on the way down sometimes?
Click to expand...
No. I am holding dumbbells in both hands. Thats 12 kgs and 14 kgs per hand in my last entry.

What you can do for balance is bend your knees. That helps, IME.
 
Andalite said:
Dumbbells here too.

They are more of a "faith" exercise than anything else. What I mean by this is that you can never say that Unilateral RDLs added "X" amount of pounds or kilos to my Deadlift or Squat or whatever. BUT, you can be rest assured that they manage to avoid any imbalances that could possibly occur.
Click to expand...

yeah.... do you use your hand to keep balance on the way down sometimes?
 
I'm not going to lie this is the most comprehensive routine I have ever checked out. I can not begin to thank you for explaining all this shit to me. The main thing I have picked up out of this is that alot of the numbers I should be doing are based on how I feel about the weight and how I think I can perform.

I understand the Consolidation Cycle and how it conditions me to do consistent work with a very heavy weight. It will allow me to turn the weight I max with into a weight I can work with for reps, consolidating or securing my strength with that weight. However for the SDT how do I know how much to progress or whether I should be adding sets, reps or weight to each week. Is this also something I will base on how I felt about the lifts? However I am only supposed to add weight to the bar so I am assuming that I will add weight and then adjust my sets and reps so that I can handle this new weight..

So you said for my bench press I should start of with Quality Volume for my first Bloc, would this look someting like this?
Current 1RM: 300 85%= 255

255 lbs. x 3 reps
260 lbs. x 2 reps
265 lbs. x 2 reps ( move to singles so i can continue progressing without getting fatigued?)
270 lbs. x 1 rep
275 lbs. x1 rep...

How far would I go? How do I decide how many reps to do per set, is this where I basically try to leave one rep in the tank at the end of each set?

Sorry for all the questions, by the way is there an article for the quality volume bloc i could not find it.
 
miked8c said:
However for the SDT how do I know how much to progress or whether I should be adding sets, reps or weight to each week. Is this also something I will base on how I felt about the lifts? However I am only supposed to add weight to the bar so I am assuming that I will add weight and then adjust my sets and reps so that I can handle this new weight..
Click to expand...

Adding weight is the last resort.

You base ALL your workouts depending on how YOU feel.

With Deadlifts at this high weight (400+) it is difficult to achieve TRIPLE progression, but single and double are both viable options.

This is why my training is like 70% thinking on my feet. You get used to it. All this becomes second nature to you after a while.

So you said for my bench press I should start of with Quality Volume for my first Bloc, would this look someting like this?
Current 1RM: 300 85%= 255

255 lbs. x 3 reps
260 lbs. x 2 reps
265 lbs. x 2 reps ( move to singles so i can continue progressing without getting fatigued?)
270 lbs. x 1 rep
275 lbs. x1 rep...
Click to expand...

You don't have to do 3 reps with 255 just because it is 85% of your max.

The idea here is to maintain QUALITY reps while handling heavy weights.

So you will actually decide how many reps to do WHILE you doing doing them. As in, you'll finish 1 rep and because you think your form was good, you will do 1 more. Then you might quit to leave something in the tank.

Add weight, repeat.

How far would I go? How do I decide how many reps to do per set, is this where I basically try to leave one rep in the tank at the end of each set?
Click to expand...

Your job is to maintain QUALITY on all reps. That is all. How many sets, etc is all up for grabs. You need to use that 85% mark only as a rule in the first week so you have something to base yourself off of.

If the first workout goes well, you will know where to really start and you will be able to hit higher weights. As in Week 2 could start with 265 instead of 255.

You can repeat sets as well. For example, you could do 265x2 and then proceed to do 265x1 if you want to. Then you could do 275x1 and then 275x2. It is ALL up to you because YOU have to be able to tell if your form is holding up.

Sorry for all the questions, by the way is there an article for the quality volume bloc i could not find it.
Click to expand...

Nope. I'm pretty sure it is in the works though. Keep reading like a fiend though :)
 
Ok I think I get you. So how far up would I keep progressing, say I did 275 and it was difficult would I move to 280 if I knew I could squeeze out one rep with that or would I just quit at that point and call it a day.

Do I have to do this same type of scheme witrh my assistance or do I just perform straight reps and sets with that? barring the exercises where you specifically told me what to do.
 
the.gladiator1987 said:
Hey andalite, so say you go to a top set for bench

275x5

Then where do you go?
Click to expand...

You build on that.

If you did 275x5 this week, next week try to do 2 sets with 275 and beat your old 5 rep total number.

For example:

Week 1: 275x5
Week 2: 275x5, 275x4 <<-- You did 4 more reps. That is an 80% increase in workload and strength.
Week 3: 275x5x2 <<-- You added 1 more rep. Now you've gone up by 10% or so.
Week 4: 280x4x2 <<-- New PR
Week 5: 280x5x2 <<-- 2 more reps added

Keep increasing density till you hit a point at which you can safely increase the weight without a major compromise in workload.
 
miked8c said:
Ok I think I get you. So how far up would I keep progressing, say I did 275 and it was difficult would I move to 280 if I knew I could squeeze out one rep with that or would I just quit at that point and call it a day.

Do I have to do this same type of scheme witrh my assistance or do I just perform straight reps and sets with that? barring the exercises where you specifically told me what to do.
Click to expand...

You would have to make that call. That is thinking on your feet. Suppose you hit 275 but it was super difficult. Then you rest for say 13 minutes and you feel much better, I would go for 280 if I knew for sure that I could get it because I'm well rested and during my rest time I was visualizing the whole lift and getting myself primed.

For the assistance exercises, you could pyramid up or down but basically rely on SDT Progression for them as well. It is all up to you. A simple wave loading is generally how I plan this out...
Week 1: High Volume
Week 2: Medium Volume
Week 3: VERY High Volume
Week 4: Low Volume (this means you up the intensity by a sufficient amount though)
 
So just a personal question..

Do you go to the gym with a workout notebook? I write down all my numbers before I go to the gym but since the weights you do depend mainly on how you feel about them that day what do you do?
 
miked8c said:
So just a personal question..

Do you go to the gym with a workout notebook? I write down all my numbers before I go to the gym but since the weights you do depend mainly on how you feel about them that day what do you do?
Click to expand...

Yes I go to the gym with an actual journal which has a LOT of things scribbled onto it. I have a new journal for every year I train actually.

This is why a video camera is important. More often than not, I will do a set and think it was hard and believe I was slow....but then I will look at the video which will give me a perfect view of what happened and what normally has happened - in reality, is that it was an easy looking set and I was pretty fast.

That is why I insisted on a camera. It is for your own good. Almost every top level athlete records his/her videos....they may not put them up on youtube but they do record their lifting so that they know what they're really doing....even if they have coaches, coaches record the videos to analyze them later on.
 
Andalite said:
More often than not, I will do a set and think it was hard and believe I was slow....but then I will look at the video which will give me a perfect view of what happened and what normally has happened - in reality, is that it was an easy looking set and I was pretty fast.
Click to expand...

this happens to me too
 
Lower Body Training 2

Today was supposed to be a Full Body Training workout, but, I messed up. I got carried away with this lol.

So, things are looking up slightly. I should have my home gym set up by the middle of July. I have been notified that I am not going to be suspended from my current gym/club for the spat I got myself involved in 2 weeks ago. Thankfully, the guys backing me up really tore down the threat. In addition to that this current ban on video cameras (which is why I haven't been recording my workouts) should also be revoked by sometime next week.

Overhead Squats = 155 lbs x 2 reps x 3 sets
My legs were extremely sore today. These 3 sets were incredibly difficult for me.

Front Squats @ 85% of last workout = 235 lbs x 5 reps x 3 sets
I am beginning to fall in love with this exercise once again!!!

Keystone Deadlifts = 345 lbs x 3 reps x 3 sets
This exercise is basically an RDL with the weight on pins. So you unrack the weight, step back by a few paces and then you execute a form of an RDL but you focus on your lower back, hips and glutes.

Landmines = 45 lbs x 7 reps x 4 sets

Good workout. Until my home gym is set up and I have a good training rhythm going on, workouts are going to be exactly like this.
 
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?
 
miked8c said:
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?
Click to expand...

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 :)
 
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]
 
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...
 
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.
 
miked8c said:
1.) What type of bloc should I be doing for upper 2 and lower 2? What rep and set schemes?
Click to expand...

This is what you are supposed to be doing:

Andalite said:
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
Click to expand...

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.
Click to expand...

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. :)
 
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!
 
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?
 
miked8c said:
My bad Andy, I meant to ask what should my starting rep/set scheme be on overhead squats?
Click to expand...

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.
Click to expand...

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.
Click to expand...

Yes thats fine. If recovery becomes an issue, we will deal with it at that time.
 
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....
 
great job man!! is 275 a PR for you on front squats? Can't wait to see what your home gym setup is like!
 
JDid23 said:
great job man!! is 275 a PR for you on front squats? Can't wait to see what your home gym setup is like!
Click to expand...
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! :D
 
the.gladiator1987 said:
So andalite, you follow the progression as

high volume
medium volume
VERY high volume
low volume - deload

and repeat?
Click to expand...
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 said:
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
Click to expand...
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?
 
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 :)
 
Gladiator,

Let me begin by stating that:

1.) Full Body Routines are ALL about distributing the workload and most importantly: FATIGUE.

So, I get the gist of your program but here is what I would switch up.

Workout 1: Intensity Day
1.) Deadlifts: 3x3 @ 87.5% of 1RM progress by adding 5 lbs per week
2.) Squats: Try to hit a new 1,2,3,4 or 5RM or tie your old max. Basically: lift something heavy for one top set. If you don't beat your previous numbers it is okay..in the long run you will.
3.) Bench Press: Same as with Squats
4.) Core Training (preferably front planks)

This is your MOST taxing day. You will need 5-7 minutes rest between sets so expect to stay at the gym for a long time. This isn't a short workout.

Next, you have your volume day.

Workout 2: Volume Day
1.) Back Squats 5x5 static weight @ 80% of your 5x5 max (note: 5x5 max is not your 5RM) add 5 lbs per week
2.) Bench Press: 5x5 same as with Back Squats
3.) Pull-ups 50 reps
4.) DB Military
5.) Core Training: Side Plank Rows for time

Workout 3: Recovery Day
1.) Hang Cleans: 2-3 sets of 2-3 reps
2.) Light Squat: @ 50% of Workout 2's weight for 3 sets of 3 reps
3.) Military Press: 3x5 (don't do BTN...high potential for injury and shoulder impingement)
4.) Dumbbell Rows: 3-5 sets of 3-5 reps HEAVY
5.) Dips: 1 set to complete failure
6.) Hammer Curls: 1 set to complete failure
7.) Core Training: preferably do some landmines for 3-4 sets of 8-12 reps
 
ExtraMile said:
I was talking to yuo, I thought you were building a home gym?
Click to expand...
Yes yes....I got confused.

I already own an ab wheel so thanks for the suggestion.

Since you asked, here is what my home gym is going to comprise of. And note: this is not the ONLY gym I am going to use. I will continue to workout at my club gym but the home gym will allow me to do Deadlifts and workout at my own time which is something I am looking forward to. Plus, my club gym has dumbbells which go up to 80 lbs only so I need to change that.

Powercage
2 Olympic Barbells
395 kgs in plates
Dumbbell Handles

The basics.

I am not going to buy sandbags because I don't need them though it is something I will in the future once I save up enough money. As for ankle weights...I don't need them. I have micro-loading plates already. I also own a jump rope...

Thanks, EM! :)
 
Andalite said:
Yes yes....I got confused.

I already own an ab wheel so thanks for the suggestion.

Since you asked, here is what my home gym is going to comprise of. And note: this is not the ONLY gym I am going to use. I will continue to workout at my club gym but the home gym will allow me to do Deadlifts and workout at my own time which is something I am looking forward to. Plus, my club gym has dumbbells which go up to 80 lbs only so I need to change that.

Powercage
2 Olympic Barbells
395 kgs in plates
Dumbbell Handles

The basics.

I am not going to buy sandbags because I don't need them though it is something I will in the future once I save up enough money. As for ankle weights...I don't need them. I have micro-loading plates already. I also own a jump rope...

Thanks, EM! :)
Click to expand...

ah, I presumed they would be fixed weight dumbells. Good chioce getting adjustable ones.

What about a chin bar? Or is that fixed onto the power rack?

This home gym thing means you can finally drop the weights, get chalk everywere and shout/get psyched and not get told off :biggrin: :eek2:
 
ExtraMile said:
ah, I presumed they would be fixed weight dumbells. Good chioce getting adjustable ones.

What about a chin bar? Or is that fixed onto the power rack?

This home gym thing means you can finally drop the weights, get chalk everywere and shout/get psyched and not get told off :biggrin: :eek2:
Click to expand...

No no no....I cannot afford fixed weight dumbbells. These are 22 inch long custom made dumbbell handles. I just slide plates on and off. They'll predominantly be used for farmers walks and dumbbell rows.

There will be a modified pull-up bar on the Powercage.

The home gym means I can finally fucking record my lifts and analyze my form and then it means I can FINALLY do Deadlifts.

But there is many a slip between the cup and lip so I don't know how this will pan out. I might never the home gym. I'll find out by next week....Keep your fingers crossed, buddy! :)
 
yeah bro good luck. i would love to have a croud of guys who lifted seriously to train with in a home gym, would be freakin awesome
 
ExtraMile said:
yeah bro good luck. i would love to have a croud of guys who lifted seriously to train with in a home gym, would be freakin awesome
Click to expand...
Dude, thanks for the encouragement but at this stage I just want to be able to do Deadlifts like normal again :(
 
Full Body Training 3

Working through the bureaucratic process at my club is a fucking mind-numbing task....so much internal politics it drives me nuts. I don't think I'm ever going to be able to explain to these old fucks that recording my workouts is important to me and that they should stop buying triangular plates and buy round plates instead. They have a budget of over $250,000 but they want to buy more and more and more cardio machines which only the old people use. Such a sensible idea...

Front Squats Recovery Training = 205 lbs x 5 reps x 3 sets
Felt good. I was/am super sore from the previous Lower Body Training workout so this helped.

Romanian Deadlifts = 345 lbs x 6 reps x 3 sets
Incredibly difficult for me.....It feels so weird to do this exercise lol...

Weighted Pull-ups Cluster Sets
BW + 20 lbs x 2 reps x 3 mini-sets
BW + 20 lbs x 2 reps x 4 mini-sets
BW + 30 lbs x 3 reps x 2 mini-sets
TOTAL = 20 reps
I left a lot in the tank for next week.

Incline Close Grip Bench Press = 185 lbs x 5 reps x 3 sets, 135 lbs x 15 reps
Difficult. I think I am getting the hang of bench pressing again. Feels good :)

Landmines = 45 lbs x 8 reps x 4 sets

Ab Roller = BW x 12 reps x 2 sets

I have an idea for Deadlifts. Since I cannot do reps with the plates, I am going to try and do cluster sets with 415. Hopefully I can do these for 3-4 weeks. It should buy me time. I am going to try and get my gym to buy bumper plates (just 2) so it would really help. Lets keep our fingers crossed and hope!
 
Energy Workout 1

My boy Kanishk dragged me to the gym yesterday so I decided to do this..

Barbell Complex with 80 lbs for 6 reps
Overhead Squats
Power Cleans
Military Press
Romanian Deadlifts
Barbell Rows
Suitcase Deadlifts

Barbell Complex with 100 lbs for 6 reps
Overhead Squats
Power Cleans
Military Press
Romanian Deadlifts
Barbell Rows
Suitcase Deadlifts

JM Presses
Fooled around with this and worked up to 95x7

Decent Workout....
 
Can I see a picture of you before you started lifting, back when you were deadlifting 135? Cause your a pretty big dude now, you must have went into some kind of transformation haha.

O yeah, check out my log I need some advice after my latest workout.
 
miked8c said:
Can I see a picture of you before you started lifting, back when you were deadlifting 135? Cause your a pretty big dude now, you must have went into some kind of transformation haha.

O yeah, check out my log I need some advice after my latest workout.
Click to expand...

Well mike I took a look at andalites channel and went back to his 1st video 3 years ago hahaha

Mini andalite doing shoulder dislocations with a bad camera
 
the.gladiator1987 said:
Hey so I have a groin injury and you said I should do hip mobility and hip stability exercises, I'm gonna start that soon. What should I do as active recovery for my deadlifts and squats? Since I can't go heavy
Click to expand...

Don't get into these fancy terms of "active recovery" and what not.

Lets make this simple.

You need to be able to do Deadlifts and Squats PAIN FREE.

So, take 135 lbs and do 5-7 sets of 3 reps each. Do that for the first week.

Tell me how that went and if you were in any pain. We'll work upwards from there depending on how you feel.

Just so you know, if they pain is extreme: you MUST see a doctor. I am no doctor so the only advice I can give is through personal experience.
 
miked8c said:
Can I see a picture of you before you started lifting, back when you were deadlifting 135? Cause your a pretty big dude now, you must have went into some kind of transformation haha.

O yeah, check out my log I need some advice after my latest workout.
Click to expand...

I have progress pictures which I take every so often but its nothing major. I don't eat properly...I have only recently embarked on a TCD type diet. Otherwise it was just about getting the required protein in.

I went into college in 2006 weighing 155 lbs @ 5'7. I left college in 2010 weighing 200 lbs @ 5'7. The change isn't all that impressive...just bigger thighs and arms actually.

I might post these pictures up someday.


Tblock1 said:
Well mike I took a look at andalites channel and went back to his 1st video 3 years ago hahaha

Mini andalite doing shoulder dislocations with a bad camera
Click to expand...

Man.....those were so retarded - they helped me getting dislocations and being rushed to the hospital.

DC Training is one of the BIGGEST mistakes I have ever made in terms of training.


JDid23 said:
here's our boy pulling 335 two years ago.

YouTube - anuj247's Channel
Click to expand...

Oh yeah...that was right after I finished Eric Cressey's Maximum Strength program I think.


Tblock1 said:
beast!!!!!
Click to expand...

Not really considering that I haven't been able to do Deadlifts in 7 weeks now. Fucking gay actually....I think I might shrivel up into an old woman and die soon hahhahaha..

My home gym should be set up by the end of July. I hope.

As for the permission to record my videos.....that could happen sooner. I hope.

Too much hoping for me....fuck.
 
Full Body Training 4

Worked all day on valuing stocks.....one stock actually...took like 4 hours.

Pistol Squats Density Training @ 13 minutes
5 + 5 + 5 + 5 + 5 + 5 = 30 reps
SOOO AWESOME!!!!

Pull-ups = BW x 10 reps x 6 sets
I need something new for this. Time to do some cluster sets. I am going to plan the clusters like this:
Week 1: (3 reps x 4 mini-sets) x 5 cluster sets (Total Reps = 60)
Week 2: (4 reps x 4 mini-sets) x 4 cluster sets (Total Reps = 64)
Week 3: (2 reps x 5 mini-sets) x 7 cluster sets (Total Reps = 70)
Week 4: (3 reps x 5 mini-sets) x 6 cluster sets (Total Reps = 90)
Week 5: (5 reps x 4 mini-sets) x 5 cluster sets (Total Reps = 100)

Close Grip Bench Press
185 lbs x 5 reps
205 lbs x 3 reps
205 lbs x 4 reps
205 lbs x 2 reps
185 lbs x 8 reps
These are getting more and more difficult!

Dumbbell Windmills = 14 kgs x 10 reps x 3 sets

Hammer Curls = 22 kgs x 10 reps, 24 kgs x 6 reps

Hand Extensions = 2 bands x 20 reps x 3 sets

Did some solid grip training with the grippers last night. Pretty exhausting workout for today...time to rest and then do some Front Squats :)
 
Andalite said:
I saw this video of yours: YouTube - 245x1 Paused Close Grip bench press

Same grip. Slightly shorter pause. Lighter weight. Browner executer. :p :D hahahhaa
Click to expand...

ahahhaha lol! BTW, I am gaining strength back quick. I did a double with a 1-1 thousand pause at 225 cgbp and worked up to a single at 240 paused cgbp at the end of 1 hour 40 minute workout. So happy! I think I could have gotten 250 at the beginning of the workout.... Also, I have been following your routine and really enjoying it. Today I did squats and military press. I just worked my way based on how I felt. I hadnt squatted or pressed in 3 weeks, but I at least was able to work my way to 305x1 on squats and 155x2 on mp, plus a bunch of doubles at 150
 
Tblock1 said:
ahahhaha lol! BTW, I am gaining strength back quick. I did a double with a 1-1 thousand pause at 225 cgbp and worked up to a single at 240 paused cgbp at the end of 1 hour 40 minute workout. So happy! I think I could have gotten 250 at the beginning of the workout.... Also, I have been following your routine and really enjoying it. Today I did squats and military press. I just worked my way based on how I felt. I hadnt squatted or pressed in 3 weeks, but I at least was able to work my way to 305x1 on squats and 155x2 on mp, plus a bunch of doubles at 150
Click to expand...
That is terrific!!!

Btw...my memory escapes me: what routine have I given you? All I know is that I am currently helping Mike and Ark...are you on the list as well?

In any case: solid job on the squats and MP. This reminds me...I need to do more Overhead Pressing from now on:)
 
Andalite said:
That is terrific!!!

Btw...my memory escapes me: what routine have I given you? All I know is that I am currently helping Mike and Ark...are you on the list as well?

In any case: solid job on the squats and MP. This reminds me...I need to do more Overhead Pressing from now on:)
Click to expand...

The one you gave me to get me ready for the virtualmeet.net competition. I liked it's somplicity and decided to follow it with only a few changes:
1. different days
2. no front squats
 
Tblock1 said:
The one you gave me to get me ready for the virtualmeet.net competition. I liked it's somplicity and decided to follow it with only a few changes:
1. different days
2. no front squats
Click to expand...
Oh thats cool. You should do Front Squats though....it will be a costly mistake to completely abandon them.
 
Andalite said:
Oh thats cool. You should do Front Squats though....it will be a costly mistake to completely abandon them.
Click to expand...

I know I used to like front squats but to me squats are now just an assistance exercise to my deadlift, and I dont like 2 squat variations in the same workout. I know you love front squats but right now priorities for me are: (in no order)
1. Increase deadlift (regain strength too)
2. Increase bench
3. Increase overhead press
4. Cardio
5. Bodyweight endurance exercises

And in the past my deadlift has moved up great with just deadlifting and back squatting
 
Tblock1 said:
I know I used to like front squats but to me squats are now just an assistance exercise to my deadlift, and I dont like 2 squat variations in the same workout. I know you love front squats but right now priorities for me are: (in no order)
1. Increase deadlift (regain strength too)
2. Increase bench
3. Increase overhead press
4. Cardio
5. Bodyweight endurance exercises

And in the past my deadlift has moved up great with just deadlifting and back squatting
Click to expand...
In terms of Deadlifting, most big DL'ers like Front Squats over Back Squats because they engage the PC more.

It is up to you though. Your goals and mine are very close.

I have your:

1. Increase Deadlift (regain strength for me too because it's been 7 weeks since I've done Deadlifts)
3. Increase OHP
5. Bodyweight Endurance Exercises...namely PISTOL SQUATS

:)
 
Full Body Training 5

I ate a TON of food yesterday....actually, I ate like 4 servings of Kebabs (each serving was meant for 2 people) plus I ate 500 grams of chicken plus I had 4 scoops of whey plus 3 cups of vegetables and a lot of ice cream. Wow...

Front Squats = 265 lbs x 3 reps x 3 sets
Was very out of it this training session. But, I got all my required sets and reps so I'm happy.

Chest Supported Rows = 160 lbs x 7 reps x 3 sets
I just wanted to increase the reps. Next week I'm gonna try to get 8-9 reps on most sets.

Supine GHR on a Swiss Ball = BW x 12 reps x 3 sets
Killer...burnt my hammies!

Inverted Rows with Feet Elevated on a Swiss Ball = BW x 15 reps x 4 sets
Total Reps = 60
Increased the density like none other today. Last time I had gotten 60 reps in 5 sets. This time I got it in 4. So awesome!

Jackknife Pikes on a Swiss Ball = BW x 12 reps x 2 sets

Exhausting. Hopefully next week my head will be in the game because I am planning on taking 275 for Front Squats. Hopefully by that time I will be allowed to record my videos. I hope. Knock on wood.

I hope everyone's having a good week! Thanks for reading as always! :)
 
Andalite said:
Full Body Training 5

I ate a TON of food yesterday....actually, I ate like 4 servings of Kebabs (each serving was meant for 2 people) plus I ate 500 grams of chicken plus I had 4 scoops of whey plus 3 cups of vegetables and a lot of ice cream. Wow...

Front Squats = 265 lbs x 3 reps x 3 sets
Was very out of it this training session. But, I got all my required sets and reps so I'm happy.

Chest Supported Rows = 160 lbs x 7 reps x 3 sets
I just wanted to increase the reps. Next week I'm gonna try to get 8-9 reps on most sets.

Supine GHR on a Swiss Ball = BW x 12 reps x 3 sets
Killer...burnt my hammies!

Inverted Rows with Feet Elevated on a Swiss Ball = BW x 15 reps x 4 sets
Total Reps = 60
Increased the density like none other today. Last time I had gotten 60 reps in 5 sets. This time I got it in 4. So awesome!

Jackknife Pikes on a Swiss Ball = BW x 12 reps x 2 sets

Exhausting. Hopefully next week my head will be in the game because I am planning on taking 275 for Front Squats. Hopefully by that time I will be allowed to record my videos. I hope. Knock on wood.

I hope everyone's having a good week! Thanks for reading as always! :)
Click to expand...


Hey man growth comes from the kitchen, great eatin'.
 
what did you use to wedge down your feet for the GHR's? I really want to do some but the pulldown machine (the place where i hear most people do them) is right up against the wall so i cant...
 
ExtraMile said:
what did you use to wedge down your feet for the GHR's? I really want to do some but the pulldown machine (the place where i hear most people do them) is right up against the wall so i cant...
Click to expand...

On the Swiss Ball you don't need to wedge your feet down on anything.

This is what I did:

 
I'll take a cooler to work and just kind graze all do. An apple here, a power bar there...

A large buffalo chicken calzone with blue cheese dressing every once in a while, amazing, great stuff.

But yeah I just make sure I always have food on me to get my meal every couple hours in.
 
Full Body Training 6

You guys can call this The Unilateral Day...

Unilateral Standing Overhead Press
32 kgs x 5 reps x 3 sets
34 kgs x 4 reps
Killer stuff....Increased the density on this by a LOT.

Reverse Lunges with Unilateral Overhead Press = 18 kgs x 6 reps x 2 sets

Unilateral RDLs = 12 kgs x 7 reps x 2 sets

Suitcase Deadlifts = 115 lbs x 7 reps x 3 sets

Unilateral Lat Pulldowns = 30 kgs x 12 reps and 40 kgs x 12 reps

So I have some good news. My club gym is supposed to give me permission to record my workouts in the next few days. In addition to this I found an awesome gym to workout at which is close to my house. It looks a LOT like the LA Fitness I've worked out at in Dallas. It has dumbbells which go up to 140 lbs. It allows chalk and my recording and it encourages powerlifters. It is trying to gather a powerlifting crowd which is very very small to begin with. So I am all for it. I will most likely do my very first Deadlift workout on Monday.

Given this new development, I am going to be following a new template. The exercise selection at this point is very low because I am just getting back into it. Later on I will expand this selection list.

Day 1: Deadlifts, Core Training and Hand Extensions

Day 2: Pistol Squats, Pull-ups and Core Training

Day 3: Off

Day 4: Front Squats and Core Training

Day 5: Weighted Pull-ups, Dumbbell Rows, Cable Rows, Facepulls and Core Training

Day 6: Light Front Squats, Overhead Press, Unilateral Overhead Press, Arm Work and Core Training

Day 7: Off

Day 8: Off

Day 9: Repeat

Lets see what happens though...I am gonna go pay for the gym membership tomorrow. So now I will be working out at two separate gyms....some of my workouts will be at my club gym and some will be at this new gym. Let's hope it works out though....there's many a slip between the cup and the lip after all....
 
DEADLIFT TRAINING - Mesocycle 23 Week 1

Tried out the new gym today. It felt comfortable and nice. I think I did well.

Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps

Deadlift Work Sets:
415 lbs x 3 reps
455 lbs x 2 reps
455 lbs x 2 reps
415 lbs x 5 reps

Jackknife Pikes on a Swiss Ball: BW x 12 reps x 3 sets

Hammer Curls: 60 lbs x 5 reps x 2 sets

I'm very pleased with this workout. Everything went well and the new gym looks solid.

Here's the video:

 
wow bet it feels great to be back to deadlifting! I'm really surprised you didnt lose much strength man that is very impressive! I had a horrible deadlift workout yesterday I was at my cousins gym in souther cal and I had to deadlift in the power rack, which was slanted downwards so the bar kept rolling towards the wall. Then when I went to do 410 for res I found out the bar's knurling was polished.....I gt 410 halfway then it felt like it was going to drop out of my hands! Even with straps I only got 1 rep because the straps even slipped off the bar especially on my left hand so it got all out of balance making the rep 3x harder. :mad: grgrgrgrgrgrggr I'm so pissed! Plus everyone in the gmy was staring at me like wtf is e doing deadlifting lol! But since it was such a light workout (warmups and 410x1) I'm going to deadlift again Tomorrow or tuesday. Seriously though those were like the shitiest barbells ever!

Actually though one question I dont know if you know this but after a cardio workout what sort of recovery meal would you suggest? Check my fitness log if you want to see the cardio
 
Tblock1 said:
wow bet it feels great to be back to deadlifting! I'm really surprised you didnt lose much strength man that is very impressive!
Click to expand...

Thanks. I was very worried about this. But even though I haven't lost as much strength as I thought I would, it will still be an uphill task to take my 455x2x2 to 500x1 again!

I had a horrible deadlift workout yesterday I was at my cousins gym in souther cal and I had to deadlift in the power rack, which was slanted downwards so the bar kept rolling towards the wall. Then when I went to do 410 for res I found out the bar's knurling was polished.....I gt 410 halfway then it felt like it was going to drop out of my hands! Even with straps I only got 1 rep because the straps even slipped off the bar especially on my left hand so it got all out of balance making the rep 3x harder. :mad: grgrgrgrgrgrggr I'm so pissed! Plus everyone in the gmy was staring at me like wtf is e doing deadlifting lol! But since it was such a light workout (warmups and 410x1) I'm going to deadlift again Tomorrow or tuesday. Seriously though those were like the shitiest barbells ever!
Click to expand...

Firstly: that sucks almost as bad as my old gym. However: you want to Deadlift 2x a week? That is retarded!!!! Don't do that. It's not a good idea.

Actually though one question I dont know if you know this but after a cardio workout what sort of recovery meal would you suggest? Check my fitness log if you want to see the cardio
Click to expand...

I did have a peek. For all the endurance stuff you need to eat a lot of calories. Or you can eat at a deficit. It's a delicate balance between losing strength and staying lean while doing this endurance stuff.

I am not sure how to proceed. Eat a lot of protein though. A few years ago I ran an experiment on me with the guidance of a doctor. I took a blood test. Test levels were at the upper end of the normal range. After 2 months of severe conditioning work without eating properly those test levels dropped to the bottom range of the normal range. So, I stopped the endurance and cleared up my diet. Boom. I'm back. I check my levels every 6 months or so and they've been above normal which is what they should be given my age (21-22). So whatever you do, proceed carefully with this. Do some research.

I still do conditioning work though....you've seen my hip mobility / ab drills....I still do that stuff but whenever I do that, I make sure my diet is up to par. No getting lazy to consume more protein and fats. I also up my carbs by a lot. But I make sure all those carbs happen right after my workout.

I know I may sound vague. I've tried to make it as specific as possible though. Whenever I do conditioning drills I make sure to eat a lot of carbs post workout and I increase my overall protein and fat intake for that day as well. The rest of the days are usually low-carb so it's a non-issue.
 
Andalite said:
Thanks. I was very worried about this. But even though I haven't lost as much strength as I thought I would, it will still be an uphill task to take my 455x2x2 to 500x1 again!



Firstly: that sucks almost as bad as my old gym. However: you want to Deadlift 2x a week? That is retarded!!!! Don't do that. It's not a good idea.



I did have a peek. For all the endurance stuff you need to eat a lot of calories. Or you can eat at a deficit. It's a delicate balance between losing strength and staying lean while doing this endurance stuff.

I am not sure how to proceed. Eat a lot of protein though. A few years ago I ran an experiment on me with the guidance of a doctor. I took a blood test. Test levels were at the upper end of the normal range. After 2 months of severe conditioning work without eating properly those test levels dropped to the bottom range of the normal range. So, I stopped the endurance and cleared up my diet. Boom. I'm back. I check my levels every 6 months or so and they've been above normal which is what they should be given my age (21-22). So whatever you do, proceed carefully with this. Do some research.

I still do conditioning work though....you've seen my hip mobility / ab drills....I still do that stuff but whenever I do that, I make sure my diet is up to par. No getting lazy to consume more protein and fats. I also up my carbs by a lot. But I make sure all those carbs happen right after my workout.

I know I may sound vague. I've tried to make it as specific as possible though. Whenever I do conditioning drills I make sure to eat a lot of carbs post workout and I increase my overall protein and fat intake for that day as well. The rest of the days are usually low-carb so it's a non-issue.
Click to expand...

Thanks that helps! As for the 2x deadlifting a week I am only going to do it once. I deadlifted yesterda 7/3/10, next I am going 7/5 or 7/6, then 7/9. After that I am back to every Friday.
 
Tblock1 said:
Thanks that helps! As for the 2x deadlifting a week I am only going to do it once. I deadlifted yesterda 7/3/10, next I am going 7/5 or 7/6, then 7/9. After that I am back to every Friday.
Click to expand...
Thats too much Deadlifting for me. But if all your other days are complete rest days then it could work for the short term. But that means no upper body or any other form of training including cardio.
 
Andalite said:
Thats too much Deadlifting for me. But if all your other days are complete rest days then it could work for the short term. But that means no upper body or any other form of training including cardio.
Click to expand...
Well I originally deadlifted 3 days a week when I first started, and I was doing in the 300's. But obviously that is not a good strategy....still I think one week will be fine....i'm just going to follow the routine you gave me earlier but do squats after deadlifts on monday. I want to gain back the strength quick
 
Tblock1 said:
Well I originally deadlifted 3 days a week when I first started, and I was doing in the 300's. But obviously that is not a good strategy....still I think one week will be fine....i'm just going to follow the routine you gave me earlier but do squats after deadlifts on monday. I want to gain back the strength quick
Click to expand...
It's risky. Listen to your body. I hope this experiment works! :)
 
PISTOL SQUAT TRAINING - Mesocycle 23 Week 1

A long long day...

Pistol Squats Density Training @ 13 minutes:
7 + 7 + 5 + 6 + 6 + 4 = 35 reps TOTAL
Destroyed me. This is one damn difficult exercise! I did 5 more reps than last time...so awesome!!

Bodyweight Pull-up Cluster Sets:
(BW x 3 reps x 4 mini-sets) x 5 cluster sets

Cable Wood Chops: 4 sets of 10 reps

I took the video of the entire 13 minutes of Density Training. It's up on MegaUpload.

Here's the link if anyone is interested: MEGAUPLOAD - The leading online storage and file delivery service
 
I used to deadlift twice a week successively...

well actually not quite twice a week, but twice every 9 days. I would do romanian deadlifts one day and conventional deadlifts the other day.
 
SQUAT TRAINING - Mesocycle 23 Week 1

I was supposed to train last night at 9 pm but I decided to take a nap at 7:30 and woke up at 10. Such a silly mistake haha...

Front Squats:
275 lbs x 3 reps x 3 sets
I am pretty angry about this. I don't know about you guys but I HATE using the safety racks for Front Squats. For some reason my mind is messed up and every time I use the safety racks my form goes to shit because I invariably "cave in" and get the bar to touch the damn racks!!! So annoying. I avoided this on the first and third sets but the second set was disgusting. 275x3x3 is still big for me. Next week I'm gonna add reps. And I'm not going to use the safety racks.

Back Squats:
315 lbs x 2 reps
315 lbs x 2 reps
275 lbs x 7 reps
Wow....this was difficult!!

Dumbbell Windmills: 30 lbs x 12 reps x 4 sets

Plate Pinches: 2 plates of 10 lbs each x 30 seconds x 3 sets, 45 seconds to failure on the 4th set

Dumbbell Static Holds: 100 lbs x 30 seconds x 3 sets

Overall it was a good training session. I'm pleased and I had a very interesting discussion with the trainers at K11. Very cool guys!

Here's the video:

 
the.gladiator1987 said:
Hey bro nice pistol squats. Had a question

Onsquats i do the bar to warm up, then 95lbs for 15-20 reps, then 135 but 35 hurts. So do i keep doing 95lbs and keep tryin 15 until it doesnt hurt? Also with deadlifts 135 was easy so now what
Click to expand...

No. No doing 15 reps. Are you crazy hahaha?

Dude...here's what you should do. Start doing this now:

(note: everything is weight x reps x sets)

Week 1: 135 x 5 x 3
Week 2: 135 x 6 x 3
Week 3: 135 x 7 x 3
Week 4: 135 x 8 x 3
Week 5: 155 x 8 x 3
Week 6: 155 x 9 x 3
Week 7; 155 x 10 x 3
Week 8: 185 x 6 x 3
Week 9: 185 x 7 x 3
Week 10: 185 x 8 x 3

Try this. Let me know how it goes. I hope you're doing your Hip Mobility Drills though...
 
ExtraMile said:
I used to deadlift twice a week successively...

well actually not quite twice a week, but twice every 9 days. I would do romanian deadlifts one day and conventional deadlifts the other day.
Click to expand...

EM: thats not Deadlifting 2x a week. That doing a DL variation twice a week....:)
 
Dude those are not enough at all. I don't know why you keep forgetting the drills. I must've listed them out like a 100 times by now.

Foam rolling should be done on your off days and AFTER your training. So don't do it as a warm-up. Do it later.

I'll give you a list of mobility drills later tonight. I am too tired right now to find the youtube videos hahaha...When you check back tomorrow morning, the list should be up here.
 
Andalite said:
Dude those are not enough at all. I don't know why you keep forgetting the drills. I must've listed them out like a 100 times by now.

Foam rolling should be done on your off days and AFTER your training. So don't do it as a warm-up. Do it later.

I'll give you a list of mobility drills later tonight. I am too tired right now to find the youtube videos hahaha...When you check back tomorrow morning, the list should be up here.
Click to expand...


I would not like to intrude, but are they the same ones as you have given me? If so, well then i'll post them up here for you so you don't have to find them :)


Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises

Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2

Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3

Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility



Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls


Hope you don't mind me posting this Andalite.
 
Thanks a lot, Ark. You're a life saver.

Glad: Those are the drills. Do them. Do them twice a day. As soon as you wake up in the morning plus before you start lifting weights. Then, after each workout, do the foam roller stuff.
 
And Ark......you can post whatever you want in my journal as long as it isn't gay porn. I'm very pro-gay but that doesn't mean I want to be looking at that stuff.... :)

And I hope nobody makes this into a political discussion....those things never end well and before anybody even gets into this I'll make my views very controversial from the get go: I'm Pro Gay Pro Gun Pro Abortion Pro Separation of Church & State and Anti Taxes. shit...what have I done!
 
Andalite said:
And Ark......you can post whatever you want in my journal as long as it isn't gay porn. I'm very pro-gay but that doesn't mean I want to be looking at that stuff.... :)

And I hope nobody makes this into a political discussion....those things never end well and before anybody even gets into this I'll make my views very controversial from the get go: I'm Pro Gay Pro Gun Pro Abortion Pro Separation of Church & State and Anti Taxes. shit...what have I done!
Click to expand...


My views are actually identical to yours with the exception of anti taxes which I never heard heard before. I am intrigued though, how would our gov't function without the pool of money it recieves from taxes?

Do you mean less taxation, or none whatsoever?

Keep in mind I know this is exactly what you did not want to happen when you posted your views but I am genuinely intrigued on if this would work.
 
I'm the same I guess but not really sure about abortion........very pro-gun though. I should post some youtube video of me shooting some guns:) That's where my original youtube name of shootingman99 came from hahahhaa
 
Tblock1 said:
I'm the same I guess but not really sure about abortion........very pro-gun though. I should post some youtube video of me shooting some guns:) That's where my original youtube name of shootingman99 came from hahahhaa
Click to expand...


Nice block, I rock the pellet guns that are modeled to things like the m24 and other military weapons. What do you have?
 
miked8c said:
My views are actually identical to yours with the exception of anti taxes which I never heard heard before. I am intrigued though, how would our gov't function without the pool of money it recieves from taxes?

Do you mean less taxation, or none whatsoever?

Keep in mind I know this is exactly what you did not want to happen when you posted your views but I am genuinely intrigued on if this would work.
Click to expand...

I made up that view on taxation.... :)

What I believe in is that the government shouldn't take a large chunk of what I make. The way I view taxes is such that if I don't have the guts to join the army and defend my country, then I absolutely MUST pay my taxes to support those who do.

But given that, I am not a fan of socialistic taxing which is becoming a problem in the US plus in India we've had it like this for ages. Most people who earn get taxed 30%+. It's the same in the US. In Europe in some countries its a 60% tax. I am not a fan of that. You pay enough to keep the government running and to support your troops. But thats it. I'm not interested in paying more money so some bum living on the street can get a meal tonight. I know that may seem heartless but I think if people have more cash they will spend more cash = better economy.
 
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