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Big Boy Basics

Andalite said:
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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I completely agree. My dad would be like "Fuck yeah! " hhahaha.

Mike: I got:

ruger Mini-14
cz-52 handgun
mosin nagant m44
ruger 10-22

Those are guns I paid for with my money. We got other stuff too:D
 
BACK TRAINING - Mesocycle 23 Week 1

All I had eaten prior to this workout was a 2 scoop whey shake plus 2 grams of Omega 3 Fatty Acids and half a cup of almonds.

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 4 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 50 lbs x 3 reps
Very good stuff!!!

Dumbbell Rows:
120 lbs x 4 reps
120 lbs x 5 reps
120 lbs x 6 reps
120 lbs x 7 reps
Such a long time since I've done these....

Seated Cable Rows: 120 lbs x 8 reps x 3 sets, 100 lbs x 13 reps

Decline Dumbbell Punches: 25 lbs x 10 reps x 2 sets

Facepulls: 75 lbs x 15 reps, 87.5 lbs x 12 reps

Hammer Curls: 45 lbs x 10 reps x 2 sets

I am going to try to increase the reps on the dumbbell rows. I want to get 3x13 with them.

Here's the video of the Dumbbell Rows:

 
Andalite said:
Thanks Trevor. I want 120x13 again!!!!
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Wow I dont remember you getting 120x13? Damn good stuff! I'm liking db rows myself...except O am already at 3x13xheaviest db in the gym. How should I progress now? I might do some 1 handed cable rows too as I like those and can add weight to the stack of only 160
 
Tblock1 said:
Wow I dont remember you getting 120x13? Damn good stuff! I'm liking db rows myself...except O am already at 3x13xheaviest db in the gym. How should I progress now? I might do some 1 handed cable rows too as I like those and can add weight to the stack of only 160
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I would reduce the rest intervals between those 3x13 sets and try to work up to getting 20 reps in one set. First reduce density. Then work upwards. Or you could spend $100 and buy a huge handle from APT Pro Gear which is what I would do :)
 
PRESS TRAINING - Mesocycle 23 Week 1

This was Saturday night. Devraj, Kanishk and I went in for this workout. It was Kanishk's Deadlift Day, Devraj's Squat Training and Press Day for me.

Unilateral OHP: 70 lbs x 5 reps x 4 sets
I thought I'd be able to do more on this but my right and left biceps were in pain from the Friday's Back Training session.

Close Grip Bench Press:
185 lbs x 5 reps
205 lbs x 4 reps
205 lbs x 3 reps
205 lbs x 3 reps
185 lbs x 7 reps
This exercise was extremely frustrating. My right bicep was hurting like hell from the previous day's back session. It was damn painful once the bar hit my chest and on the second and third sets with 205 lbs I just failed. Pretty darn annoying and painful!

Banded Push-ups: Black Band x 10 reps x 2 sets
I had no idea what to do after that CGBP debacle....My elbow hurt doing any movement.

Front Planks with Elevation of Alternate Arm and Leg: BW x 60 seconds x 3 sets

Here's the long video...Clips of Kanishk, Devraj and me:

 
DEADLIFT TRAINING - Mesocycle 23 Week 2

Went in to train on an empty stomach.

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 3 reps
455 lbs x 2 reps
415 lbs x 5 reps
Added one rep to the first set with 455 from last week. Using this new equipment is taking some getting used to. Next week I'm gonna aim for some more reps.

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

Hammer Curls: 50 lbs x 8 reps x 2 sets

Lots of stuff going on right now....Tomorrow is Pistol Squats Training...

Video for today:

 
the.gladiator1987 said:
Hey andalite on page 55 you made me a routine but on the first day it has heavy bench squat and deads. But I cant do heavy squat or deads so its kind of a waste of a day. Can you remake it please? lol btw nice deads youre still pullin heavy weight after not doin them for a while thats good
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two questions:

1.) Are you going to actually do the routine I lay out or is this just me "bidding"?

2.) How serious is your injury? What have the doctors said? This is important to know.
 
JDid23 said:
bet it feels great to be deadlifting again. Any goals for the future for you?
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Yes it is awesome to be able to do stuff again, Josh :)

Goals for the year:

1.) Deadlift 525
2.) Front Squat 365
3.) Overhead Press 205
4.) Pistol Squats 20 reps straight
5.) Weighted Pull-ups with 70 lbs for 2 reps

Thanks for dropping by, dude!!! :)
 
Andalite said:
two questions:

1.) Are you going to actually do the routine I lay out or is this just me "bidding"?

2.) How serious is your injury? What have the doctors said? This is important to know.
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Iv been doin the routine you laid out but day 1 is just bench and core which doesnt feel like enough. Ive been doing hip mobility as well. Youre not "bidding" but it is nice to get different opinions from different people. I like the way you think tho because you dont just train for a one rep max or for strength, you train unilaterally and with bands, etc.

My injury isnt serious but its still there. In football practice I take it easy
 
Ok, so I guess you'll have to take each week at a time then.

Firstly: which unilateral exercises can you do without the groin hurting?

- Unilateral RDLs
- Reverse Lunges with Front Foot Elevated
- Bulgarian Split Squats
- Cable Pullthroughs (not unilateral but still)

Which of these can you do pain-free?
 
Andalite said:
Yes it is awesome to be able to do stuff again, Josh :)

Goals for the year:

1.) Deadlift 525
2.) Front Squat 365
3.) Overhead Press 205
4.) Pistol Squats 20 reps straight
5.) Weighted Pull-ups with 70 lbs for 2 reps

Thanks for dropping by, dude!!! :)
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aahh those are some great goals andalite! I'd say the hardest will be the pull ups or the overhead press.....can't wait to see ya press 2 plates for a rep overhead! BTW, I am amazed at how much the weighted pull ups affected my bodyweight sets. I've only done weighted pull ups for months now with low reps like you do (3 rep sets with 55 now) and only a few bodyweight sets. Pullups once a week, with maybe 3x8 bodyweight. Yet I maxed out yesterday (video in my log) and got 16 bodyweight reps! Big PR for me:D
 
Tblock1 said:
aahh those are some great goals andalite! I'd say the hardest will be the pull ups or the overhead press.....can't wait to see ya press 2 plates for a rep overhead! BTW, I am amazed at how much the weighted pull ups affected my bodyweight sets. I've only done weighted pull ups for months now with low reps like you do (3 rep sets with 55 now) and only a few bodyweight sets. Pullups once a week, with maybe 3x8 bodyweight. Yet I maxed out yesterday (video in my log) and got 16 bodyweight reps! Big PR for me:D
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All of those goals are hard, dude...525 Deadlift? Shit....365 Front Squat? Fuck!!!

I am glad those weighted pulls worked for you. I did see the video actually and it was great! :) Major props to you!!!
 
PISTOL SQUAT TRAINING - Mesocycle 23 Week 2

Ate like a pig today....

Pistol Squats Density Training @ 13 minutes:
8 + 7 + 6 + 6 + 7 + 7 = 41 reps TOTAL
Killed me. Next week back to regular straight sets.

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 4 reps
BW + 40 lbs x 3 reps
Total = 10 reps

BodyWeight Pull-ups: BW x 10 reps x 2 sets

I have a video which I've edited to fit YouTube. It's 8:55 long. The Pull-ups, etc begin at roughly 7:10 or so.

 
Andalite said:
PISTOL SQUAT TRAINING - Mesocycle 23 Week 2

Ate like a pig today....

Pistol Squats Density Training @ 13 minutes:
8 + 7 + 6 + 6 + 7 + 7 = 41 reps TOTAL
Killed me. Next week back to regular straight sets.

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 4 reps
BW + 40 lbs x 3 reps
Total = 10 reps

BodyWeight Pull-ups: BW x 10 reps x 2 sets

I have a video which I've edited to fit YouTube. It's 8:55 long. The Pull-ups, etc begin at roughly 7:10 or so.

Click to expand...


Sorry for being off topic but is this at your house? What language is being spoken in the backround and can you converse with them fluently?
 
miked8c said:
Sorry for being off topic but is this at your house? What language is being spoken in the backround and can you converse with them fluently?
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Dude...how can that be my house? I'd have to be rolling in money for that hahahah!!!!

I speak 5 languages:

English
Gujarati
Hindi
Marathi
Urdu

Plus I understand 2-3 more..

I also speak French and can understand 90% of spoken Spanish....and I can read Spanish with the right pronunciations minus any of the understanding hahha...

People are blabbering in Hindi in the background. And yes, I can converse very fluently.
 
SQUAT TRAINING - Mesocycle 23 Week 2

I have turned into a pig this whole week. All I've eaten is ice cream and junk! Disgusting!!!

Front Squats:
275 lbs x 3 reps
285 lbs x 2 reps
295 lbs x 2 reps
275 lbs x 2 reps
Pretty difficult. I'm glad I pushed it.

Back Squats:
275 lbs x 5 reps
275 lbs x 7 reps
315 lbs x 3 reps
I cannot describe how much I loathe this lift!

Reverse Lunges with Front Foot Elevated: 14 kgs x 7 reps x 2 sets

Supine Glute Ham Raises: BW x 12 reps x 2 sets

Ab Roller: BW x 15 reps x 2 sets

Pretty darn difficult!!!

In other news, I'm excited to see Inception sometime this weekend. I saw Knight and Day last week and it was meh but The Last Airbender sucked so it make KnD look better haha..

Video:
 
Inception looks bomb although I also heard that Last Airbender sucked, and dont call it junk food, its soul food haha.
 
miked8c said:
Inception looks bomb although I also heard that Last Airbender sucked, and dont call it junk food, its soul food haha.
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Christopher Nolan always makes good movies. He directed The Prestige which was released between the two Batman movies (which he also directed). Now, between The Dark Knight and the next Batman movie, he's releasing Inception. I think it'll be awesome. Plus, it has diCaprio in it which = alphaness!!! :p

Dude...that food will fuck up my soul - or my body at the very least. I've been eating a scoop of icecream with each and every meal!!! :(
 
I do them that way too and just like with heavy weighted situps my lower back goes extremely tight... any ideas why? its actually uncomfortable...
 
ExtraMile said:
lol how is diCaprio alpha :confused:

when you do the ab wheel do you go on your knees or feet?
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You don't need to nessecarily be big in order to be alpha, the man only dates foreign super models. He's gotten finer tail than anyone on this board, sorry for those of you who think otherwise but its true, deal with it.
 
miked8c said:
You don't need to nessecarily be big in order to be alpha, the man only dates foreign super models. He's gotten finer tail than anyone on this board, sorry for those of you who think otherwise but its true, deal with it.
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hahahha...Good points. I just like all his movies except The Titanic and The Aviator. :D
 
ExtraMile said:
I do them that way too and just like with heavy weighted situps my lower back goes extremely tight... any ideas why? its actually uncomfortable...
Click to expand...

I know what you're talking about. I used to feel this way too. But, ever since I've focussed on tightening my abs throughout the entire movement, I haven't experienced any pain in my lower back. Perhaps you should give that a shot. But really REALLY flex your abs throughout the movement.
 
BACK TRAINING - Mesocycle 23 Week 2

Gonna pig out tonight once again. Infact, this whole weekend is going to be one huge feast! This is what happens at Indian weddings :p

BodyWeight Pull-ups:
BW x 10 reps
BW x 13 reps

Dumbbell Rows:
120 lbs x 6 reps
120 lbs x 10 reps
120 lbs x 7 reps

Seated Cable Rows: 120 lbs x 9 reps x 2 sets, 120 lbs x 13 reps

Facepulls: 75 lbs x 15 reps x 2 sets

Front Planks: BW x 60 seconds x 3 sets

Dumbbell Static Holds: 120 lbs x 30 seconds x 2 sets

Plate Pinches: 2 plates of 10 lbs each x 20 seconds x 2 sets

Forgot my camera today....such a silly mistake!
 
Andalite said:
Gonna pig out tonight once again. Infact, this whole weekend is going to be one huge feast! This is what happens at Indian weddings :p
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Indian weddings are the best!! Got one to go to next weekend.

Just a bit off topic, i was just wondering how you like being back in India after staying in the U.S. for so long. Do you have any plans on going back to the U.S. or Canada and living there?
 
ark94 said:
Indian weddings are the best!! Got one to go to next weekend.

Just a bit off topic, i was just wondering how you like being back in India after staying in the U.S. for so long. Do you have any plans on going back to the U.S. or Canada and living there?
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I am gonna work for 2-3 years and then get my MBA in the US (hopefully I'll get into one of the top #5 schools). I don't intend on living anywhere outside of Bombay. I do have one goal though...buying a house in Texas. I love Texas to death. If I ever do live in the US - and I highly doubt me wanting to do that, the only place I'll live in is Texas :)
 
PRESS TRAINING - Mesocycle 23 Week 2

This was yesterday's workout...

Overhead Press:
145 lbs x 4 reps
155 lbs x 4 reps
165 lbs x 3 reps
175 lbs x 2 reps
155 lbs x 4 reps
Gonna try to up the reps next week...

Unilateral Overhead Press: 60 lbs x 6 reps x 3 sets

Close Grip Bench Press: 185 lbs x 6 reps x 3 sets
This is just awesome. I never expected it to happen like this. Next week: time to add reps!!!

Inverted Rows: BW x 15 reps x 3 sets

Side Plank Rows: #1 bands x 45 seconds x 1 set

Video of OHP and Unilateral OHP:

 
miked8c said:
You don't need to nessecarily be big in order to be alpha, the man only dates foreign super models. He's gotten finer tail than anyone on this board, sorry for those of you who think otherwise but its true, deal with it.
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I dont care how much tail he gets my definition of man is how far you're willing to go to get your goals....so damn his goals are some FINE tail so I guess he is a man:D
 
Andalite said:
Dude...how can that be my house? I'd have to be rolling in money for that hahahah!!!!

I speak 5 languages:

English
Gujarati
Hindi
Marathi
Urdu

Plus I understand 2-3 more..

I also speak French and can understand 90% of spoken Spanish....and I can read Spanish with the right pronunciations minus any of the understanding hahha...

People are blabbering in Hindi in the background. And yes, I can converse very fluently.
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motherfucker you are a badass with languages! Nice workouts andalite!
 
DEADLIFT TRAINING - Mesocycle 23 Week 3

Felt really out of it today....

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 2 reps
455 lbs x 3 reps
455 lbs x 2 reps
415 lbs x 4 reps
I failed on the 4th rep on the set with 455 and then on the second set with 455 I failed on the 3rd rep attempt. This is normal I guess....one cannot expect to progress in leaps and bounds every single time.

Band Pull-throughs: 2 White Bands + 1 Black Band x 15 reps x 4 sets

Dumbbell Windmills: 35 lbs x 10 reps x 3 sets

Video for today:

 
Andalite, I remember you telling me doing front squats with a hang clean girp is much better than balancing the bar on your shoulders without a clean grip. Because of my hand I could not do the clean grip cause of my hand so I have been doing it the "wrong" way for now. However I like this way better, is it necessary for me to switch back when my hand heals? Why?
 
man andalite I saw your lookalike today at a supermarket (same sort of thing as walmart) I actually thought it was you for a minute. Got my phone out to snap a pic of him and he walked away :( would have been funnny the looks I would have gotten from him and others after I took a picture of him though lol
 
miked8c said:
Andalite, I remember you telling me doing front squats with a hang clean girp is much better than balancing the bar on your shoulders without a clean grip. Because of my hand I could not do the clean grip cause of my hand so I have been doing it the "wrong" way for now. However I like this way better, is it necessary for me to switch back when my hand heals? Why?
Click to expand...

Yes. It would be short-sighted for you not to.


ExtraMile said:
man andalite I saw your lookalike today at a supermarket (same sort of thing as walmart) I actually thought it was you for a minute. Got my phone out to snap a pic of him and he walked away :( would have been funnny the looks I would have gotten from him and others after I took a picture of him though lol
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ahahahahhahahahha That would've been hilarious!!!
 
PISTOL SQUAT TRAINING - Mesocycle 23 Week 3

This is yesterday's workout

Pistol Squats:
10 + 8 + 7 = 25 reps
Decided to take it easy...

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 40 lbs x 3 reps x 3 sets
BW + 50 lbs x 2 reps
Total = 14 reps

Close Grip Bench Press:
185 lbs x 8 reps
205 lbs x 5 reps
205 lbs x 5 reps

BodyWeight Pull-ups: BW x 10 reps x 2 sets

Decent session...

Video:
 
I was actually going to but I was with my mum and we had bought everything and it was time go to and pay so I didnt get chance :(

he had shorts and pulled up socks too like you often wear!
 
ExtraMile said:
I was actually going to but I was with my mum and we had bought everything and it was time go to and pay so I didnt get chance :(

he had shorts and pulled up socks too like you often wear!
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hahahah...I do wear my long socks to the gym when I'm lifting. Saves my shins hahahah...
 
if I dont keep getting my bench up andalite is going to catch up to me :eek2: lol jk I know you are not big into competition but I couldnt help it :D nice workouts good to see you cgbp coming up, hopefully it will increase your overhead press. I'd say if you got up to 250x5 it could help the overhead press a lot
 
Dont listen to T-Block's little remarks, he's just insecure that you'll be outbenching him soon enough.

On a serious note how can you deadlift so much while still not having a beastly bench. You seem to have that powerful stocky bench press phsyique. Stocky dudes are supposed to bench well and deadlift like sht haha.
 
miked8c said:
Dont listen to T-Block's little remarks, he's just insecure that you'll be outbenching him soon enough.

On a serious note how can you deadlift so much while still not having a beastly bench. You seem to have that powerful stocky bench press phsyique. Stocky dudes are supposed to bench well and deadlift like sht haha.
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Because he has problems with his shoulders. And because he doesnt really train the benchpress.
 
Mike: EM is correct. I suffer from genetically lose shoulder joints so I am prone to excruciatingly painful dislocations. That is why my Bench is lagging in comparison to everything else. I also have to gradually build my aggressive approach to the squat and the bench press because of my shoulder issues. I cannot just jump into them.

Trevor: No, OH Presses are what keeps my shoulder girdle intact. Without them I would be falling apart.

Glad: BTN Presses are not good for anybody because it puts your body is a bad position however they're suicide for me.
 
SQUAT TRAINING - Mesocycle 23 Week 3

This is yesterday's Squat Session. It was Kanishk, Kartik and me. Kartik hit a 205 Front Squat for the first time in his life!

Front Squats:
275 lbs x 2 reps
275 lbs x 3 reps
295 lbs x 1 rep
305 lbs x 1 rep
Decent

Back Squats:
275 lbs x 3 reps
315 lbs x 1 rep
I was too lazy to do this. I dunno how much more of a pathetic excuse I can give. However, I did focus on my technique.

Metabolic Conditioning Drills for 2 Rounds:
Reverse Lunges with Front Foot Elevated: 14 kgs x 10 reps
Swiss Ball Jackknife Pikes: BW x 10 reps
Supine Glute Ham Raises: BW x 15 reps
Ab Roller: BW x 15 reps

Decent session...gonna post my Back Training in a bit...

Video:

 
BACK TRAINING - Mesocycle 23 Week 3

Went in to train today on an empty stomach...

Weighted Pull-ups:
BW + 45 lbs x 3 reps
BW + 55 lbs x 3 reps
BW + 75 lbs x 1 rep
BW + 50 lbs x 3 reps
This is unbelievable!

Dumbbell Rows:
120 lbs x 5 reps
120 lbs x 8 reps
120 lbs x 10 reps
120 lbs x 7 reps
Increased Density from last week again. Gonna try to use the 130's next week.

Seated Cable Rows: 120 lbs x 10 reps x 2 sets, 120 lbs x 15 reps

Had to cut the workout short because the gym was closing. But, I am very happy with my Pull-ups and Dumbbell Rows.

Video:

 
doooooooooooooooooood great job with the pullups!!!! i have never spelled dood like that, so i guess this is a good first for that. i'm jealous of your pullup bar too. Nice choice of song. I thought you had a tattoo on before i noticed it was a belt lmao. Is 120 the highest the DBs go up to at your gym? I know you've been on 120 for a long time now, you thinking of moving up?
 
JDid23 said:
doooooooooooooooooood great job with the pullups!!!! i have never spelled dood like that, so i guess this is a good first for that. i'm jealous of your pullup bar too. Nice choice of song. I thought you had a tattoo on before i noticed it was a belt lmao. Is 120 the highest the DBs go up to at your gym? I know you've been on 120 for a long time now, you thinking of moving up?
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ahahaha Hey there, Josh.

I know I owe you a pm...I'll get to it tomorrow morning.

That pull-up bar is decent...not that good but its ok.

I have been on 120 for a long time. For some reason its still heavy for me. My elbows, etc are always sore after a row day. I am planning on moving to the 130s over the next 2-3 weeks though :)

The heaviest dumbbell in my gym is 140 lbs....I want to get there in a year.
 
Tell Kartik great work on the front squat!

One question though: Good work on pullups but isnt your form usually a little stricter? I mean your chin didnt really get over the bar on your reps and all. I do the same thing on the last rep of my sets sometimes...but just last workout I decided to start doing full deadhang reps....ie stop in the bottom and relax my shoulders...much harder but better. This isnt meant to take away from your accomplishment I was just wondering what your "rules" were for full pullups.
 
Tblock1 said:
Tell Kartik great work on the front squat!

One question though: Good work on pullups but isnt your form usually a little stricter? I mean your chin didnt really get over the bar on your reps and all. I do the same thing on the last rep of my sets sometimes...but just last workout I decided to start doing full deadhang reps....ie stop in the bottom and relax my shoulders...much harder but better. This isnt meant to take away from your accomplishment I was just wondering what your "rules" were for full pullups.
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Hey Trevor: The camera angle must've made it look like my chin didn't get over the bar. But the bar in this new gym is weird for me. It's too thin and unstable in holding it. My form looks fine to me.
 
PRESS TRAINING - Mesocycle 23 Week 3

This is yesterday's workout...

Overhead Press:
145 lbs x 4 reps
155 lbs x 3 reps
165 lbs x 3 reps
175 lbs x 2 reps
165 lbs x 3 reps
I'm gonna start a new progression scheme for this next week onwards. I am gonna work up to a relative max and then I am going to do 3-5 sets of 1-5 reps with a minimum of 90% of my max. I will try SDT Progression once I've found a good base to work with. This is the last week of Quality Volume Training for this exercise. I've given it 3 weeks. Now it's time to aggressively build up my strength.

Close Grip Bench Press:
185 lbs x 8 reps x 3 sets
I am very pleased about this. I am going to try my best to work up to 3x10 with 185. Once I get that, I'm gonna increase the weight. If I play my cards correctly, 225 shouldn't be too far off for me.

Unilateral Overhead Press: 65 lbs x 5 reps x 2 sets

Inverted Rows: BW x 15 reps x 3 sets

Land-Mines: 45 lbs x 10 reps x 4 sets

Facepulls: 77 lbs x 15 reps x 2 sets

Decent session. Here's the video:

 
the.gladiator1987 said:
Whats quality volume training?
Click to expand...

Ok this is complicated.

First, I am going to qualify what QVT can be used for.

So, lets say you're getting back to doing an exercise. You think you can take a heavy load but you need to work up to it, this progression scheme will help you. Lets say you're having a bad workout, well, this progression scheme will help you.

Here's how it work.

Take roughly 85% of your max. Do 1-3 reps. Add small increments of weight. Do 1-3 reps. Either repeat the same weight for 1-3 reps or add another little bit of weight. Rinse and repeat and rinse and repeat.

So, lets say you do this for Squats, ok?

Week 1:
135 x 2
145 x 2
155 x 3
155 x 1
165 x 1
175 x 2

The emphasis here is on QUALITY so you cannot compromise on your form. So, in Week 1 you hit 175x2 at the end because you were gassed. Cool.

Week 2:
155 x 3
155 x 3
165 x 2
175 x 2
175 x 2
185 x 1

Check this out now.

The average Volume for both weeks is
Week 1 = 11 reps
Week 2 = 13 reps

The average Weight for both weeks is
Week 1 = 154 lbs
Week 2 = 165 lbs

So you basically took a heavier weight the second week and you increased volume.

This isn't planned. This is TOTALLY going by feel and you assessing your workout looking at the video of your lifts.

So you're supposed to run QVT for 3-5 weeks and you can imagine that each week it becomes exponentially more difficult because you end up increasing volume PLUS the weight you're using. So, you do this for 3-5 weeks (I usually do it for 3) and then you do a "deload" type workout in which you take a very heavy weight for half the volume and then you hop onto a more structured type of progression.

This make sense?
 
DEADLIFT TRAINING - Mesocycle 23 Week 4

Felt strong going in...

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 2 reps
435 lbs x 4 reps
455 lbs x 3 reps
455 lbs x 2 reps
435 lbs x 3 reps
Felt good. Gonna do Poliquin's 5/1 Progression scheme for the next 3 weeks. This was a solid training session. Average Intensity was @ 88% of my 1RM.

Hand Extensions: 2 bands x 25 reps x 3 sets

Video for today:

 
Andalite said:
Ok this is complicated.

First, I am going to qualify what QVT can be used for.

So, lets say you're getting back to doing an exercise. You think you can take a heavy load but you need to work up to it, this progression scheme will help you. Lets say you're having a bad workout, well, this progression scheme will help you.

Here's how it work.

Take roughly 85% of your max. Do 1-3 reps. Add small increments of weight. Do 1-3 reps. Either repeat the same weight for 1-3 reps or add another little bit of weight. Rinse and repeat and rinse and repeat.

So, lets say you do this for Squats, ok?

Week 1:
135 x 2
145 x 2
155 x 3
155 x 1
165 x 1
175 x 2

The emphasis here is on QUALITY so you cannot compromise on your form. So, in Week 1 you hit 175x2 at the end because you were gassed. Cool.

Week 2:
155 x 3
155 x 3
165 x 2
175 x 2
175 x 2
185 x 1

Check this out now.

The average Volume for both weeks is
Week 1 = 11 reps
Week 2 = 13 reps

The average Weight for both weeks is
Week 1 = 154 lbs
Week 2 = 165 lbs

So you basically took a heavier weight the second week and you increased volume.

This isn't planned. This is TOTALLY going by feel and you assessing your workout looking at the video of your lifts.

So you're supposed to run QVT for 3-5 weeks and you can imagine that each week it becomes exponentially more difficult because you end up increasing volume PLUS the weight you're using. So, you do this for 3-5 weeks (I usually do it for 3) and then you do a "deload" type workout in which you take a very heavy weight for half the volume and then you hop onto a more structured type of progression.

This make sense?
Click to expand...

Dude, I am definitely going to do this for deadlifts until college starts in a month!!! Would you mind telling me if something like this looks good?

---- 1RM = 365
85% = roughly 315

Week 1
315x3
320x2
325x1
335x2
340x1
345x1


Obviously I improvise based on how I feel, but is something like that a good example? 10 reps @ an average weight of 326.5

then next workout maybe i'll do 3 reps with 315, 3 reps with 320, 2 reps with 325, etc etc...

??

Btw, nice deadlifting workout. I look forward to seeing the day you hit your goal of 525 :)
 
JDid23 said:
Dude, I am definitely going to do this for deadlifts until college starts in a month!!! Would you mind telling me if something like this looks good?

---- 1RM = 365
85% = roughly 315

Week 1
315x3
320x2
325x1
335x2
340x1
345x1


Obviously I improvise based on how I feel, but is something like that a good example? 10 reps @ an average weight of 326.5

then next workout maybe i'll do 3 reps with 315, 3 reps with 320, 2 reps with 325, etc etc...

??

Btw, nice deadlifting workout. I look forward to seeing the day you hit your goal of 525 :)
Click to expand...

You got the right idea. Good luck!!! :)

I'll tell be watching....make sure you do your math because that is the key.

I'm also waiting for 525...after 525 I'm gonna target 555 just because its such an awesome number aahahahahahaha
 
Andalite said:
You got the right idea. Good luck!!! :)

I'll tell be watching....make sure you do your math because that is the key.

I'm also waiting for 525...after 525 I'm gonna target 555 just because its such an awesome number aahahahahahaha
Click to expand...

Hmmmm.....600 sounds like a better number to me:D
 
the.gladiator1987 said:
Got it. Ok so should I use QVT for squat and deadlifts? How do you feel about power cleans
Click to expand...
Yes use QVT for squats + deads. Don't do powercleans because of the groin, Just stick to the basics and we'll see what happens once you gain a strong foothold on these two lifts. And those are Front Squats btw, Glad.
 
PISTOL SQUAT TRAINING - Mesocycle 23 Week 4

This is yesterday's workout

Pistol Squats:
10 + 10 + 10 = 30 reps
Solid work!

Weighted Pull-ups:
BW + 45 lbs x 3 reps x 3 sets
Could've done more...

Close Grip Bench Press:
185 lbs x 3 reps
205 lbs x 3 reps
215 lbs x 3 reps
225 lbs x 1 rep
235 lbs x 0 reps
This was weird. 225 should've been 2 but my spotter touched the bar so I discounted the first rep. Then, my new spotter needed to give me a helping hand on the 235 set. The video shows this better.

BodyWeight Pull-ups: BW x 10 reps x 2 sets

Front Planks: BW x 60 seconds x 3 sets

Decent session...

Video:
 
lol we're the same on cgbp for now! The other day I could only get 225x2 on cgbp :( I've found BY FAR the most strength I lose backpacking is bench, probably because the chest muscles do nothing for hiking. Weirdest thing though was that when I got back my military oress was actually strong? Any ideas why that would happen I mean it doenst make any sense really?
 
Tblock1 said:
lol we're the same on cgbp for now! The other day I could only get 225x2 on cgbp :( I've found BY FAR the most strength I lose backpacking is bench, probably because the chest muscles do nothing for hiking. Weirdest thing though was that when I got back my military oress was actually strong? Any ideas why that would happen I mean it doenst make any sense really?
Click to expand...

There are so many factors which kick in....I dunno. I've gotten stronger on CGBP and as a result my OHP has also gone up a lot. They go hand in hand. Like Squats and Deads :)
 
BACK TRAINING - Mesocycle 23 Week 4

This is yesterday's training...

Weighted Pull-ups:
BW + 50 lbs x 3 reps x 4 sets

Dumbbell Rows:
120 lbs x 6 reps
120 lbs x 7 reps
140 lbs x 4 reps
140 lbs x 6 reps

Seated Cable Rows:
140 lbs x 5 reps x 2 sets
120 lbs x 12 reps x 2 sets

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

Video:
 
PRESS TRAINING - Mesocycle 23 Week 3

This is yesterday's workout...

Overhead Press:
165 lbs x 3 reps
185 lbs x 1 rep <<-- Taken as relative Max
175 lbs x 2 reps
175 lbs x 1 rep
175 lbs x 1 rep
I'm gonna increase density next time...

Close Grip Bench Press:
185 lbs x 9 reps
185 lbs x 8 reps
185 lbs x 8 reps
I finally got 9 reps. I'm gonna increase reps next time. Goal is to hit 185x10x3.

Unilateral Overhead Press:
65 lbs x 3 reps
65 lbs x 7 reps

Inverted Rows: BW x 15 reps x 3 sets

Video:

 
great pressing session bro. What is your take in inverted rows? Just curious since I know you do them a lot and it's not an exercise i see being done too often.
 
DEADLIFT TRAINING - Mesocycle 24 Week 1

This is yesterday's training....

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
415 lbs x 2 reps

Deadlift Work Sets following Poliquin's 5/1 Principle:
465 lbs x 1 rep
435 lbs x 3 reps <<-- Failed on 4th because I didn't rest enough and my grip was unequally placed
470 lbs x 1 rep
435 lbs x 4 reps
475 lbs x 1 rep
I salvaged what I thought was going to be a trainwreck of a workout. I had anticipated 4 reps on the first attempt @ 435 but I used a bad grip - my spacing was unequal and the bar just rolled off. Well, I learnt from that and I took my usual 10 minute rest intervals post that and everything was fine.

Hand Extensions: 2 bands x 25 reps x 3 sets

Video for today:

 
ExtraMile said:
andalite could you give me a typical example of what you eat in a day?
Click to expand...

Hmm....lets see.

Wake up around 9:30-10:00 am.

First meal immediately after = 2 scoops of whey and half a cup of almonds.

Next meal is around 2-3 pm. I have 10oz of yogurt. Because I am the slowest eater in the world, this meal spans 1.5-2 hours.

I then take a nap from 5 to 7:30 pm.

Wake up at 7:30, get ready, go to the gym. @ 9. During the workout sip another protein shake @ 2 scoops whey.

After workout, 500 grams of cooked chicken (dry) mixed with 3 cubes of cheese. This happens at midnight.

Around 3:00 am I have another protein shake of 2 scoops of whey.

Sleep at 4.

Rinse and repeat.

This is how it has been for the last 7 weeks. But now, I'm gonna start working from next week so things are going to change.

I'll still have my protein shake in the morning plus almonds. Then the rest of the day will involve only a sandwich, shake and more almonds (and cheese).

At night, it will be the same 500grams of chicken with some more cheese.

On the weekends - saturday night in particular, I go crazy and have a pizza.

This is pretty much my diet lol.
 
do you purposefully keep the carbs so low? No way would I want to workout from being awake 11hours and only having eaten almonds yogurt and a shake!

looks almost like a very low calorie keto diet, is this part of your body recompostition?
 
ExtraMile said:
do you purposefully keep the carbs so low? No way would I want to workout from being awake 11hours and only having eaten almonds yogurt and a shake!

looks almost like a very low calorie keto diet, is this part of your body recompostition?
Click to expand...

Well, I do try to keep my carbs as low as possible.

And not every day is the same. For example, on that Deadlift session, I went in at 2:30 pm. So if you look at the chart I laid out for you, that means I skipped my Meal 2. Which means that I basically had a protein shake in the morning with some almonds...waited for 3 hours and then hit the gym @ 2:30 and had another shake while training.

This is part of my body recomp. I'm not paying 100% attention to diet but this is one way to stay clean lol.
 
dont you think it would be beneficial to eat more carbs and more calories overall? It would push your strength up and probably help you gain some more mass, which would help your strength gains too even if your not particularly interested in building bigger muscles...

just seems wierd that you train for functional strength and eat such low carbs... I would have though you could get lean on some more carbs than that, even 100g per day spread over 5 meals would mean you had lots of small meals keeping your metabolism high and would probably help you out in the gym, 100g isnt even that high, some of the big guys in bodybuilding and powerlifting eat more than that in one meal lol. I once ate a post workout meal that was 250g of carbs and 60g of protein lol
 
ExtraMile said:
dont you think it would be beneficial to eat more carbs and more calories overall? It would push your strength up and probably help you gain some more mass, which would help your strength gains too even if your not particularly interested in building bigger muscles...

just seems wierd that you train for functional strength and eat such low carbs... I would have though you could get lean on some more carbs than that, even 100g per day spread over 5 meals would mean you had lots of small meals keeping your metabolism high and would probably help you out in the gym, 100g isnt even that high, some of the big guys in bodybuilding and powerlifting eat more than that in one meal lol. I once ate a post workout meal that was 250g of carbs and 60g of protein lol
Click to expand...

You're probably right....this may be one of the reasons why fat loss is an issue for me: I'm just not eating enough, you know?

I need to make a change in my diet but I'm gonna start work first and see how it goes. Once I know what work will be like, it'll be easier to maneuver around it.

All good points, E!
 
Yeah thats a good idea see what work hours are like and stuff and how you can fit meals around it. I have found wholemeal pitter bread and wholemeal tortilla wraps useful for when you need to eat quickly at work or school or whatever just fill them with chicken, tuna, or even red meat and some veg if you want and its just a quick easy meal that you can unwrap and eat in a few mins...
 
wow thats nothing andalite! I dont know if you saw in my log a while back but I decided to track a day....I ate no more than an average day, and counted 5100 calories, with 220 g fat, 240 g protein :evil: The problem is when I eat that much if I only eat 3 meals a day for just a week I loose like 5 pounds lol! Every backpackng trip I ate and ate and ate and ate and still lost 1 pound per day! When you're carrying your food on you back for 5 days it's kind of hard to carry a lot, as is my food weighed around 18 pounds hahahha leaving me with a 47.5 pound ruck
 
ExtraMile said:
Yeah thats a good idea see what work hours are like and stuff and how you can fit meals around it. I have found wholemeal pitter bread and wholemeal tortilla wraps useful for when you need to eat quickly at work or school or whatever just fill them with chicken, tuna, or even red meat and some veg if you want and its just a quick easy meal that you can unwrap and eat in a few mins...
Click to expand...

Thanks for the ideas. I'm waiting on the work hours as well. I'm gonna take sandwiches with me to work and a shake so it won't be THAT bad hopefully.

The thing with my work is that the hours are unpredictable.

Best Case Scenario: Work 5 days a week. 9:30 am to 6:30 pm. Add 45 minutes travel time to both arriving and leaving.

Worst Case Scenario: Work 7 days a week. 9:30 am to 11:30 pm. Add 45 minutes travel time to both arriving and leaving.

:(

Thats why I might still set up that home gym. I start working tomorrow and I'm so nervous lol!! If I get retained, I'll share my interview stories with you guys if y'all like.
 
PISTOL SQUAT TRAINING - Mesocycle 24 Week 1

This is Sunday's workout. My internet has been acting up.

Pistol Squats:
10 + 5 + 5 = 20 reps
Felt out of it....

Weighted Pull-ups:
BW + 50 lbs x 3 reps
BW + 60 lbs x 2 reps
BW + 65 lbs x 1 rep
BW + 50 lbs x 2 reps
No focus whatsoever

Swiss Ball Jackknife Pikes: BW x 10 reps x 4 sets

Video:
 
So Andalite I just had a few question on how to restart a solid program. however I leave for college in 5 days so I doubt I'll get a chance to hit the gym after all the running they have us do. I wanted to do all the same exercises you had me on just sqitch up the reps and sets a little. Also I was wondering if I could do front squats on the same day as my deadlift since you said they
compliment eachother. This way back squats could have thier own day and I could really get the most weight out of them.

Day 1 Bench

Day 3 Back Squat

Day 5 Military Press

Day 6 Front Squat
Deadlift

Which one do I do first on these so that the other one benefits? Is it deadlift before front squat or front squat before deadlift?
 
Arrange it like this:

Day 1 = Deadlifts + Front Squats (in that order)

Day 2 = Overhead Press + Back Training (lots of heavy rows)

Day 3 = Off

Day 4 = Back Squats + PC work (2 exercises)

Day 5 = Bench Press + Back Training (do 2 pressing and 3 pulling exercises)

Day 6 = Off

Day 7 = Off

Day 8 = repeat

Do core work on all workout days.

Also, since you're going to college, I can offer you a tip. I used to begin my "week" on Thursdays. It was the best day. I used to train Thursday night from 9 to 11 and then go out with my gf and friends. Perhaps this will help you arrange your days.
 
SQUAT TRAINING - Mesocycle 24 Week 2

Very nervous about tomorrow. Couldn't focus at all.

Front Squats:
275 lbs x 1 rep
275 lbs x 2 reps
275 lbs x 2 reps
275 lbs x 3 reps
275 lbs x 1 rep
Decent

Front Planks while Raising Alternate Arm and Leg:
BW x 60 seconds x 3 sets

Video:

 
miked8c said:
1. What is PC Training?

2. Is the 2 on 1 off, 2 on 2 off a good lifting scheme?

3. Thanks you.
Click to expand...

1.) PC = Posterior Chain: Pullthroughs, Swings, etc etc. Anything which hits your posterior chain.

2.) Yes. I've used it for the last 4 years.

3.) You're welcome :)
 
ark94 said:
Your job started today right?

If so, how was it?
Click to expand...

I joined Grant Thornton yesterday. It's an accounting firm - 5th largest in the world. I am in their valuation/corporate finance department.

I dunno what to make of it. Corporate Culture in India is fucked up IMO......I'm trying to adjust to this lol.

I'm probably gonna set up my home gym. Apparently my work hours are from 9:30 am till 8:30 pm. Add in 45 mintues travel time each way. Gym shuts @ 11 pm. So that means workouts at this gym won't be possible. Add to that I have to work on the weekends from time to time as well. FML. Hopefully in 6 months when I'm promoted to Consultant Level 1 I'll be paid 5 times my salary now and everything will work out. I hope.

I'm also thinking a lot about my future and if this is the line of work I want to be in. Lots of heavy thinking going on these days :(
 
Andalite said:
A day in between would be fine. But then that would mean a lesser day before Deads. Which is worse? This is why I prefer an 8 day rotation.
Click to expand...

yes! Now I have finished school I dont work to a 7 day week at all. Most days Im not even sure what day it is until I ask someone or look on a calender lol. Your muscles dont know if its sunday or friday only your mind does. I train a muscle or whatever and sometiems I take the next day off, sometimes I train the day after, sometimes I take 2 days off, depends how I feel, how sore I am and if I think I should just do cardio the next day instead of lifting. Not even sure how many times a week I train right now, I think its 2, 3 or 4.

When I go back to school though I will be forced to go back to the mon/wed/fri schedule or something similar...
 
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