Bran's Angry Training Journal, Strength will be Mine (Lestat is the suck)

[bran987]

I'm here to train the crap out of myself!!! Not overtraining I mean, but craploads of dedication.

Lestat made fun of my frame and said I could never be big, so I'll just get bigger than him instead.

I'm about 5'7" 172 and I think 14% BF. I'm guessing on the high side because I haven't gotten it measured yet and want to be conservative. So I'm training now to keep strength while I work a few more pounds off down to 10%.

I'm going to try SublimeZM's current routine to see how it works:

monday
Flat Bench-4x4-8
DB Incline Press-4x8-10
DC Sit Calves-3x5
Abs – 5x5

Tuesday
Deadlift – 4x4
Pullups – 3x6
Power Cleans-5x3
Curls - 3x12

Thursday
Incline Bench-4x8
DB Bench– 3x8-12
Delt Machine 3x10
Cable Tricep- 2x15
Stand calves-3x5

Friday
Squats – 4x10
BB row – 4x6
Power Cleans- 5x3
Abs 5x5

 

[mm107]

DIET DIET DIET
DIET DIET DIET

=]

Need any diet help let me knoww. PM, ill get you beefed up! and cut up!

 

[bran987]

Not sure how to explain my weak current strength, almost lower than ever. But I haven't been myself lately so I expect to get it back pretty quick... anyway here was my workout last night:

BB Bench (trying to keep rep range between 4-8)
195 x 8, 200 x 5, 200 x 4 (failed), 185 x 8

DB Incline Press
55's x 8, 55's x 8 (failed), 50 x 9, 50 x 8

DC Calf Seated (15 second holds, need to learn what a real DC exercise means)
55 x 5, 55 x 5, 55 x 5

Abs
45 x 5, 45 x 5, 45 x 5, 45 x 5 (45 lb. plate behind head)

20 minutes cardio bike @ ~85% max. heart rate

 

[bran987]

DIET DIET DIET
DIET DIET DIET

=]

Need any diet help let me knoww. PM, ill get you beefed up! and cut up!

Thanks!! I have another thread on the diet board!!!

 

[The Shadow]

dude....

 

[BiggT]

Not sure how to explain my weak current strength, almost lower than ever. But I haven't been myself lately so I expect to get it back pretty quick... anyway here was my workout last night:

BB Bench (trying to keep rep range between 4-8)
195 x 8, 200 x 5, 200 x 4 (failed), 185 x 8

DB Incline Press
55's x 8, 55's x 8 (failed), 50 x 9, 50 x 8

DC Calf Seated (15 second holds, need to learn what a real DC exercise means)
55 x 5, 55 x 5, 55 x 5

Abs
45 x 5, 45 x 5, 45 x 5, 45 x 5 (45 lb. plate behind head)

20 minutes cardio bike @ ~85% max. heart rate

I can explain for you. Your progression is non-existent. Instead of keeping reps between 4-8, pick a set/rep range to hold constant, so that you actually know how much work you are doing from week to week and if you are actually making progress. For example.....say you pick 4 sets of 6, do all 4 sets of 6, no assistance from spotter and add 5lbs the next week....repeat, add 5lbs the next week. Do this for bench, military press, rows, deadlifts, and squats.....minimize or eliminate all fluff assistance lifts and eat more calories than you burn.

Unless you just started to lift weights for the first time in your life this week, or you are using gallons of test and GH a week, you won't add size or strength while dropping 4 bodyfat % points.

How old are you by the way? Just curious.

Also, good luck and keep the journal current.

 

[bran987]

I can explain for you. Your progression is non-existent. Instead of keeping reps between 4-8, pick a set/rep range to hold constant, so that you actually know how much work you are doing from week to week and if you are actually making progress. For example.....say you pick 4 sets of 6, do all 4 sets of 6, no assistance from spotter and add 5lbs the next week....repeat, add 5lbs the next week. Do this for bench, military press, rows, deadlifts, and squats.....minimize or eliminate all fluff assistance lifts and eat more calories than you burn.

Unless you just started to lift weights for the first time in your life this week, or you are using gallons of test and GH a week, you won't add size or strength while dropping 4 bodyfat % points.

How old are you by the way? Just curious.

Also, good luck and keep the journal current.

yeah I just started back keeping track of everything so I was trying to get a current gauge on the weights I should be using.

OK I can pick a rep count no problem, but I thought it was good to mix it up.

I didn't just start to lift weights but I have not been consistent the past year or eaten as well as I could've and I drank A LOT which I'm not doing now. I am not worried about adding size for the next few weeks I'll just focusing on keeping strength. I added 1% of that bodyfat in Mexico over the weekend but now I'm back and I can get rid of it just as quick I hope .

I'm 26 and the Lestat thing is kind of a joke about how silly a lot of the training thread titles are lol but he did piss me off so anyway.

 

[BiggT]

The best thing is progress.....'switching it up' for the sake of doing so or out of boredom is training disaster number 1 in my opinion. Variety and change should be looked at as a way to pass through a plateau.....if you're progressing, don't fix what isn't broken.

For example....if your squat is 335x5, then you 'switch it up' and do 315x8 the next week, and 350x1 the next and 275x10 the next and then mix it up with leg presses for 3 weeks, then 10 weeks of hack machine squats, and in 1 year's time your 5 rep squat is still 335x5, you've just wasted your time, your legs won't be any bigger, and you'll be looking for the magic routine and supplement.

Just get good at big lifts and use sets/reps as a way to measure progress.....if you squat 335x5 this week then 340x5 next week, you're on the right track, if you squat 335x5 this week and 275x10 the next, you're on the way to spinning your wheels and becoming very frustrated.

Good luck.

PS

Nice journal title, although you should have spelled it "teh suck".

 

[Lestat]

I'm sorry bro, but it doesn't look like getting big is in the cards for you. It wasn't just me who said your frame was too small, it was the guru of all gurus, Wulfgar as well.

maybe taking up something more suitable for your frame, like fishing (not big game fish though, I'd had to see you get pulled out of the boat) for trout or smallmouth bass? Every thought of taking up yoga, or dance?

 

[fortunatesun]

Ok - no more negativity.

These mystical symbols will eliminate the threat of lestat's bad bro karma:



Nothing new here, but consistency is the key. You don't have to be the biggest guy in the gym, but if you show up every day of your schedule and give it an honest effort (and listen to biggt) you will be satisfied. with your progress.

 

[silver_shadow]

lol @ the title. you've come to the right place to make the best of your potential so best of luck. i see biggt's already given you some good advice. the routine looks pretty good in exercise selection. so just pick a rep range (eg 5 for bench on mondays) and add 5lbs to it each week - no spotter. if you get all the reps, then add 5 more the next week and so on.

back when i first started lifting seriously, i was SKINNY - 5'10 130lbs... i used to be into 10000 m running then and ppl would call me stuff like "dead man walking". i kept getting told how my chest seemed concave and my shoulders were narrow. so i set out to prove everyone wrong. i may not look the best guy (from a bodybuilding perspective)... but i know i've given it my best and will continue to do so to constantly improve - right now i'm at 230lbs and ppl who haven't seen me in years - their jaws drop when they see me now. and trust me i'm aiming for no less then 250lbs - i can live with people calling me square shaped. all i can tell you is to give it your best and you'll look way better.

 

[BiggT]

Bump for yesterday's workout....and I know this is a day late and a dollar short, but you should really do the power cleans first next time.

 

[bran987]

Wow silver shadow! Thanks. You gained 100 lbs. That's amazing.

Now I know my progression here still isn't perfect but again I'm trying to get a feel for my working weights this first week of the routine so don't get too mad.

Tuesday 8/1/2006

Bent Leg Deadlift
215 x 6, 220 x 6, 230 x 6, 240 x 6

Pullups
BW x 6, BW x 6, BW x 5 (failed) (god pullups are a lot harder after deadlifting)

Power Cleans (I have NO idea how to do these, been working out 7 years off & on but never tried them before)
115 x 3, 115 x 3, 155 x 3

EZ Curl bar Curls
70 x 12, 70 x 10 (failed), 70 x 8 (failed)

30 minutes cardio bike @ ~85% max. heart rate

 

[silver_shadow]

cut out the cardio or let it be no more then 2x per week HIIT style - not more then 10 mins and after lifting. and also, as biggt said, power cleans first up... fatigue doesn't lend itself well to explosive movements. another thing you mentioned you are in an early stage with respect to cleans - it's the general consensus to learn the full clean first before attempting the power clean variant. i think there should be a link to the full clean somewhere in the training sticky. post up your own vid too for a critique.

 

[BiggT]

Some general suggestions.....take them or leave them, they are always open for debate, but if it were me I would make a few adjustments....You need to think of this as way to go about increasing your big lifts, you're training to get good at movements, you aren't training 'bodyparts', so don't so much think in terms of (okay, I have to hit the chest from a flat and incline, I have to both chin and row, I have to do this, that, and the other thing)....think in terms of squatting, pulling, and pressing, pick 3-4 lifts to get good at, eat more cals than you burn, and let the rest take care of itself.

.....it may be a hard train of thought to get on board with, but you'll grow from getting good at 3-4 movements, not by doing the most movements. The body responds to work, work that is increased progressively over time. Instead of having a flat and incline day (for right now at least), you'd be better off doing say flat bench on Mon and doing 5x5 pyramiding up to a set of 5, then 1 backoff set of 8.....then on Thurs do this (don't alternate weekly, but pick one and run with it for a while) you can either work up to a triple with 5 pounds more than you used for 5 on Mon, or you can do 5x5 with the same weight, which will be less than your top set from Mon obviously....or you can do 5x8 pyramiding to a heavy set (if you do this, bag the backoff set on Mon).....BUT, pick something and get good at it, don't alternate them weekly. Once the heavy 5x5 day plateaus, you can start subbing in triples and singles to bring the strength levels up to handle heavier 5's. On Thurs, lose the delt machine and cable triceps, follow up the bench pressing with HEAVY overhead work, standing overhead presses or behind the neck presses for 5x5 pyramiding, and finish with 2-3 sets of high rep bodyweight dips.

On Fri, power clean first.....and if you are only going to squat once a week, you need to get the work in , make it 5x5 with the same weight, then do 2 backoff sets of 8-12.

 

[BiggT]

Also,

From your description of your power cleans, I would imagine they looked like a train wreck, lol.....post a video and I can try to steer you right, if you don't have a camera or whatever you need to get a vid, try to find an olympic lifting coach in the area to teach you how to do SQUAT CLEANS (like SS said)......if you can't at least squat clean, then you definitely aren't power cleaning correctly.......or, you can bag them for now and just become a damn strong barbell rower (which is better than doing cleans wrong)

 

[bran987]

Thanks for the help guys... I have to admit though I don't really know how to make a routine out of what you said biggt. I'd need help with that. I got this current routine from someone else.

I've also been doing heavy leg presses instead of squats for awhile because of back problems... I'm willing to try them again but I would kind of rather do 20 rep squats so I don't have quite so much weight on my back... I used to be pretty strong in college I could full squat 2x my bodyweight for reps.. I just don't know if I want to put that much weight on my back anymore. I know you guys think squatting is the bible and i know it's really good, but I still do every other compound movement including deadlifting and heavy leg presses. Don't know your opinion on this but one bad squat could put me out of business for a long long time and I'm just not sure if it's worth it. I already know you guys though and you'll tell me it's not even worth working out if you don't squat and you're probably right. Like I said if there was a way to work 20-reppers in there I'm willing to give that a shot because of the lower weight used.

(yes I do have good squat form that isn't the problem, I got certified as a personal trainer at a pretty famous place here in Dallas called The Cooper Clinic just for my own benefit, although I have to admit they didn't teach us power cleans or cleans of any nature lolol).

So I know form, I know how to go 110% as I've lifted for awhile, I know how to eat/sleep a lot but I don't know jack compared to you guys as far designing a training routine around this 5x5 stuff or designing routines at all. Any help you could offer on that would be greatly appreciated and all the other help is really just great I promise you aren't taking time out of your day to help someone who won't listen. I'm determined to do this!

 

[mm107]

Thanks for the help guys... I have to admit though I don't really know how to make a routine out of what you said biggt. I'd need help with that. I got this current routine from someone else.

I've also been doing heavy leg presses instead of squats for awhile because of back problems... I'm willing to try them again but I would kind of rather do 20 rep squats so I don't have quite so much weight on my back... I used to be pretty strong in college I could full squat 2x my bodyweight for reps.. I just don't know if I want to put that much weight on my back anymore. I know you guys think squatting is the bible and i know it's really good, but I still do every other compound movement including deadlifting and heavy leg presses. Don't know your opinion on this but one bad squat could put me out of business for a long long time and I'm just not sure if it's worth it. I already know you guys though and you'll tell me it's not even worth working out if you don't squat and you're probably right. Like I said if there was a way to work 20-reppers in there I'm willing to give that a shot because of the lower weight used.

(yes I do have good squat form that isn't the problem, I got certified as a personal trainer at a pretty famous place here in Dallas called The Cooper Clinic just for my own benefit, although I have to admit they didn't teach us power cleans or cleans of any nature lolol).

So I know form, I know how to go 110% as I've lifted for awhile, I know how to eat/sleep a lot but I don't know jack compared to you guys as far designing a training routine around this 5x5 stuff or designing routines at all. Any help you could offer on that would be greatly appreciated and all the other help is really just great I promise you aren't taking time out of your day to help someone who won't listen. I'm determined to do this!

Hey bran, dont bother workiking out if u dont sqaut....lol jk bro

Well since u obviously have sort of an injury no need to reinjure it.

Bran, why not go to madcow's site READ UP ON THE 5X5 WORKOUT PLAN, and DL the spreadsheet. all you need to do is plug your #'s in it and run with the program and believe in it. I DID (with some re-assurance from the vets about the less work) and i LOVED IT.

It involves


Sqauting 3x week (You can subsitute Leg presses if you need to, even tho its not recommended) But If you wanted to i would incorporate 20reppers for sqauts, because sqauting really releases ALOT of testosterone.

Benching 2x week

Rowing 2x week

Deadlift 1x week

Incline Bench 1x week

With
Dips
Chinups
Shrugs being optional work

Also i do ABS + Cardio on 'non training days'. Treat abs to thier own day, go heavy and kill them. You need a strong core for all the lifting/deadlfiting ahead of you.


JUST SOME IDEAS FOR YOU BRAN, WE'LL JACK YOU UP BRO!


But BigT knows alot more then me for training, so he will definately ellaborate here.

He made me realize i should be working out in pushing / pressing movements. Wich obviously worked out amazing for me.

Even bigT will tell u, how u look is about diet. So if your eeating good/clean and follow BigT's advice your lifts will A. Go up, B. You will Grow C. You will look better then that fuck lestat for talking shit to you.

 

[BiggT]

Bran, I can post a sample routine a little later....but for now, 20 rep squats aren't 'safer' than heavy squats, despite a 'lighter' load, when you get winded, form tends to deteriorate. Plus, they are very taxing and you may not be able to push your other lifts.....No offense meant here, but a PT certification does not in all cases mean they taught you how to do proper full squats, most use the narrow-moderate stance, BUT, they cut them off at paralell, which is destruction to the knees.....if you use a narrow to moderate stance and burry them ATF, or as close as you can get, and you keep an upright back, I don't see how you can get injured.....squats really are a safe lift when done right....and personally, I think the leg press puts the lower back in a more unnatural, injury-prone position.

A little later, I can post something for you to look at.....do you like the Mon/Tues/Thurs/Fri setup? It is perfectly fine, just checking because if you like it, I can suggest something with the same days in mind.

And yes, your 'appearance' is a diet issue. You never really mentioned what your goals were, so post them as well.

 

[bran987]

mm107, thanks, I know I'm going to catch total hell about the squatting thing. yes I am willing to incorporate 20-reppers though, as I wrote about above.

I also have a thread on the diet board and hopefully you can see I am eating pretty well, getting that all ironed out too.

I will wait to hear from bigtt and I'll read up on madcow's site... where is it?

A little later, I can post something for you to look at.....do you like the Mon/Tues/Thurs/Fri setup? It is perfectly fine, just checking because if you like it, I can suggest something with the same days in mind.

I'm not married to Mon/Tues/Thurs/Fri... although something 4 days/week is convenient for me, doesn't really matter which ones.

btw I squat with a pretty wide stance, don't know if that's good or bad.

 

[BiggT]

Bran, I will post something in a few hours when I have a little more time......it is all abou progression, sets/reps are just the guage....if it is 20 rep squats you want, then it's 20 rep squats you'll get......do u like mon-tues-thurs-fri??

 

[bran987]

Bran, I will post something in a few hours when I have a little more time......it is all abou progression, sets/reps are just the guage....if it is 20 rep squats you want, then it's 20 rep squats you'll get......do u like mon-tues-thurs-fri??

BiggT it's not a matter of I don't want to squat!!! I do, but I just have 2 friends who are having back surgery from protruding discs and shit from squatting injury and it literally has ruined their everyday lives and my back has been tweaked some and I just wonder if it's worth it. I just wonder am I so arrogant to think that can't happen to me. That's all. I have no problem with the effort, it's one of the best *feelings* in the world.

I'm about 5'7", and I am in no way needing to gain 100 lbs. I would look like a monkey from another planet. I'm about 5'7" 172 and I would like to weigh closer to a hardened 190 lbs. without getting increasing bodyfat. That's a lot of muscle to gain for me.

I will upload some pics from my phone right now so you can see what I look like, give me 5 minutes.

 

[bran987]

There are 3 pics above tinypic is taking FOREVER to load them lately. Sorry I don't have any leg pics, really hard to take them in that mirror but I am proportional so just imagine that I guess lol.

 

[Smurfy]

Bran, have you consulted with The Shadow at all about drawing up a routine? He's someone I would trust in this area, honestly.

 

[xblitz44x]

Bran, if nothing else, maybe start extremely light and work on perfecting the narrower, olympic squat. Focus on keeping your upper body as upright as possible which should take the stress off of your lower back. DJ Eclipse has a good video of himself squatting. Personally, I think starting off very light and learning/perfecting a new variation of the squat is much more beneficial (and safer) than loading the leg press up with 1000 lbs and grinding out reps while the machine bends your spine.

 

[Madcow2]

BiggT it's not a matter of I don't want to squat!!! I do, but I just have 2 friends who are having back surgery from protruding discs and shit from squatting injury and it literally has ruined their everyday lives and my back has been tweaked some and I just wonder if it's worth it. I just wonder am I so arrogant to think that can't happen to me. That's all. I have no problem with the effort, it's one of the best *feelings* in the world.

I'm about 5'7", and I am in no way needing to gain 100 lbs. I would look like a monkey from another planet. I'm about 5'7" 172 and I would like to weigh closer to a hardened 190 lbs. without getting increasing bodyfat. That's a lot of muscle to gain for me.

I will upload some pics from my phone right now so you can see what I look like, give me 5 minutes.

A strong back built with squatting and pulling will generally protect the back against injury. Training is to get better at things. Squatting, even if done light and kept controlled is still far better than most other exercises and it should be a foundation of anyone's training. Think about it - it is vertical full body pushing just as the deadlift or pulling from the floor is vertical full body pulling. These are basic functions and weight simply allows you to strengthen them and basically your entire body uniformly. In all honesty, this is fundamental to resistance training, it's the whole deal.

While you can certainly get hurt as nothing in life is riskless, in general people that screw up squatting as a nearly steadfast rule are those that do it improperly (and that's just about everyone in a commerical gym - it ain't hard but do not underestimate people cutting depth and technique to look good and handle more weight). They don't develop a balanced level of strength and leave a weak link. That weak link exposes them to risk since they can generate enough strength around it to increase the forces on it and expose it. This generally comes to bear when they handle weights they shouldn't and then their shoddy technique results in a stress which overtaxes the weak link as they try to control it. There's your injury. This is the reason I tell just about every novice to buy the book Starting Strength - they certainly don't learn how to properly perform the lifts in the gym by watching all the dumbasses.

So it's more - are you willing to begin with some caution and work on your technique to make sure you develop properly. Are you willing to take it a bit slow at first and get it all down - maybe not look cool next to the 140lbs beanpole guy doing 6" range of motion with 315 on his back for reps (yeah - this is the dude that gets hurt and torqued around or driven into the floor by weight he can't control and shouldn't have on his back).

In all honesty, aside from Glenn Pendlay, advice from Biggt is about as good as it gets. That said, it's a free country and you do what you are comfortable with. Kind of like the person who has $5 mil in almost all cash and lives off 30K a year, their portfolio/lifestyle can withstand the volatility of a far more sophisticated investment plan, but they get nervous and freak if they see 1-2% negative fluctuations. So - it may be irrational fear or lack of understanding and suboptimal, but that's the way it is and it lets them sleep at night.

 

[BiggT]

Bran,

I'll argue til I am blue in the face that squats, when done right, are one of the safest things you can do in a gym, lol.....but besides the point, I feel your goals are very attainable. You have a good, solid build and good body composition.

First of all, the word "routine" needs to be addressed.....there really is no routine in the way most people think of it (a magic forumla to get hyooooge and jakked, lol)....all a routine is, is a way to organize your training so that you can make improvements.....I can think of 20 different 'routines' that would suit you fine off the top of my head....also, any excellent routine somebody gives you can be tweaked a million different ways and still be just as excellent. So, I will give you a sample of something that should work for you unless you fuck it up (ie, refuse to eat, try to live on boiled chicken, sub in lat pulldowns with 37 different attachments in place of rows, or anything else that should be considered a criminal act, lol).........The important thing for you to see is NOT days/sets/reps/exercises, but PROGRESSION, whatever you do should be progress-oriented, if something won't help you get better at a few compound lifts, then it is fluff and a waste of gym time.

So,a 'routine' that will foster progression of lifts that you may enjoy is something like this.....(I will leave out cleans as you're unsure about them, and doing them wrong only makes it harder to un-learn the bad habbits when you get someone to show you)

Monday:

Flat Bench: 5x5, pyramid up to 1 top set of 5; then 1x8 as backoff
Dips: Bodyweightx 4 sets , once you get all 4 sets x20, add some weight

Tuesday:

Barbell Row: 5x5, pyramid up to 1 top set of 5

Squats: warm-up, get ready, and do 1 set of 20 rep breathing squats, not a gay high rep set, but a true set a breathing squats.....look at Blut Wump's journal for a vid of how they're done.

Decline Situps: 2 sets to failure, once you get 20 reps, start holding plates behind your head, once you get 20, add more weight.

Wednesday :Take off

Thursday:

Flat Bench: 5x5 (warm-up, then use the same weight for all 5 sets.....you'll have to use less weight than you did for Mon's top set obviously.....a good starting point is 75% of Mon's top end set, then add 5lbs a week from there)

Push Press: 5x5, pyramid weight each set, follow-up with 2 sets of 8 strict presses (standing of course)

Friday: Deadlift (5x5, pyramid weight each set)

Jump Shrug (3x12, add weight each set)

Biceps (1 exercise for 3 sets of 8 or so, just try not to pick something too homosexual, ie; anything on a cybex or universal machine)

Some general rules.....start conservative, or you'll hit a wall and progress will stop....DON'T miss reps, having your spotter touch the bar means the lift doesn't count, spotters are for safety only, you gain through progression, not by getting sore and pumped. Add 5lbs a week to the rows, bench, push press, 10lbs to the squats, and shoot for 10 on the DL.

Thats something that would work in a nut shell, there are a trillion other things that would work just as well, so just read the underlying principle (get good at big lifts and use sets/reps to tell if you're getting good) then apply it to whatever routine you choose.

 

[BiggT]

Again, if squat form is a question, 5x5 is a better starting point than 20 reppers. Seriously, what Mad Cow said about squat safety is so true, think long and hard, the people who get hurt from squatting aren't world-class athletes, they aren't olympic lifters, high-level throwers, pro strongmen, powerlifters.....they are gym jackasses who do the lift incorrectly.....right there, what does that tell you??

I recommend Starting Strength as well.......Also, pour through Mad Cow's website.....but you need to read it all, and interpret the underlying message......don't cut and paste days/sets/reps and cross your fingers cause you just found the golden routine....a good general rule is this, if you can't explain what you're doing and the reason you're doing it, then you shouldn't be doing it.

 

[Tweakle]

Oats and almonds are the answer.

It's your choice to squat, but if you want to escape 'c&c weenie' stigma you'll have to do it. 'good bros' have chicken legs and lift little weights on the smith machine. Heavy basics are what you gotta do for the next 2-5 years.

 

[fortunatesun]

Since at least six people have called you on this squat issue, I think it's right that I pile on with a few words of my own:

"Squats are bad for your back" is yet another cry of the weak of both leg and spirit.
Actually these aren't my own words. I lifted them from the PL sticky called The Squat
The whole article is good reading and about midway through there's a great explanation of what you do with your back.

Another idea I'd like to raise is an exercise called step-ups which take much of the pressure off your lower back. These come from the Soviet model of leg development and are used by Olympic lifters and many bodybuilders to build both strength and size. To be honest, I've only recent experience with these and can't offer a worthwhile evaluation. I was hoping Madcow or another knowlegable poster may have useful insight. Here's a link that explains the rationale for their use: http://www.overspeedtraining.com/legsart.htm

I don't use them as a squat substitute. I'm not willing to go that far, the gym would seem less like an old friend. I've been doing them as accessory work (light day equivalence maybe). I've also done them using the extra high box for hamstrings and rapidly with lighter weight as a plyo-type movement. Once you get the balance down I can assure you will receive all the grueling fun of a traditional 'leg day'. As I've said though, I'd hesitate to recommend them instead of squat. Maybe someone else can shed some light on this topic.

 

[Lestat]

bran987 is hopeless guys, don't waste your time. He needs to find an aerobics forum or something.

 

[BiggT]

I know Wed is your off day, but I am bumping this just so you remember you've got an audience now, so you better not fack around tomorrow.....and make sure you eat well today and get some good sleep.

 

[bran987]

I know Wed is your off day, but I am bumping this just so you remember you've got an audience now, so you better not fack around tomorrow.....and make sure you eat well today and get some good sleep.

Tonight I practice squatting with light weight according to this information:

http://www.elitefitness.com/forum/showthread.php?t=332299

Unfortunately I'm flying to NYC tomorrow until Monday but I am going to try to get my Friday workout in AM and luckily Sat/Sun are off days as well.

Thanks for the encouragement and I want to reply to the other posts here soon (even though they are all about squatting, facking bastards.)

lestat sucks

 

[SgtSlaughter]

Ahh... good stuff bro.... get that morning routine in before the flight!!!

Enjoy the light squating tonight even though it'll feel really " " lol... practice makes perfect.... you'll be adding weight before you know it, keep that in mind.

 

[bran987]

I can't believe there we no comments about the hair on my chest in the pics lololol

 

[BiggT]

I can't believe there we no comments about the hair on my chest in the pics lololol

You're in the training forum, man.....no gayness here, you get props for squatting, not ball shaving.......you should see my back when I get lax with the waxings, lol.

 

[superqt4u2nv]

DC Calf Seated (15 second holds, need to learn what a real DC exercise means)

Go here

and here. Also check out the current issue of flex and there interview with Dave Henry.

 

[superqt4u2nv]

bran987 is hopeless guys, don't waste your time. He needs to find an aerobics forum or something.

This from the guy that wont risk losing his abs and who I can dead lift almost as much as.

 

[Smurfy]

I can't believe there we no comments about the hair on my chest in the pics lololol

i like it.

what

 

[Tweakle]

If you go to intense muscle, be sure to post lots of questions on the Dogg Pound forum, they love that.

you'll see Jkurz is posting the same stuff about oats and HRT there too, so don't be shy.. drop by and say hi

 

[superqt4u2nv]

If you go to intense muscle, be sure to post lots of questions on the Dogg Pound forum, they love that.

you'll see Jkurz is posting the same stuff about oats and HRT there too, so don't be shy.. drop by and say hi