Corn, I want to up the volume of the Old School Training Method.

[b fold the truth]

What kinds of weights are you using?

Can you take me through a work out week...sets and reps to help me get an idea on exactly what you are doing?

Thanks

B True

 

[frorider6]

What kinds of weights are you using?

Can you take me through a work out week...sets and reps to help me get an idea on exactly what you are doing?

Thanks

B True

Why, so you can laugh at my puny weights!!!!!

Give me a second and I'll post it.

 

[frorider6]

From this week (the pushups and situps are there to get ready for military training)-

Mon:
warmup - 2 in on bike, 35 pushups (nonstop), 33 situps (nonstop)
Stiff Leg Deadlift 205/10 245/7
25 situps
Military DB Press 60/5 70/5 75/5 75/5 75/5 (time to up the weight)
25 pushups (nonstop)
Squats 225/8 245/8 255/8 265/8 (time to up the weight to 265 for the last 3 sets)
Seated Calf Raise 90/20 90/20 180/6

Tues:
5 min bike
20 min StairMaster
1 min bike

Wed:
warmup - 2 min bike, 30 pushups (nonstop)
Barbell Rows 135/5 165/5 185/5 185/5 185/5 (trying to keep weight low and concentrate on proper form and bend)
Bench Press 185/5 205/5 235/5 235/5 235/5 (time to raise weight. 240 for 3 sets next time)
Deadlifts 225/5 255/5 255/5 (may not raise weight just yet. Getting used to deadlifting this much weight)
Leg Press Calf Raise
270/20 270/20 (270 is what was added to the sled. Don't know how much it weighed)

Thur:
approx 2.5 mile run 25 minutes

Friday (from last week since I haven't lifted yet today)
warmup - 2 min bike, 26 pushups, 27 situps, 26 pushups, 30 situps
Weighted Pullups 0/5 0/5 20/5 20/5 20/5 (time to up this weight too)
30 pushups
Barbells Curls 75/5 95/5 115/5 120/5 120/5 (I'll admit to a little cheating on the last 2 reps of the last 2 sets)
26 situps
Incline DB Press 60s/5 70s/5 80s/5 85s/5 85s/5 (time to up this weight too)
25 pushups
Squats
225/5
(traps too sore to continue. Fucked up and gave myself trap injection this day and the previous one. Couldn't rest the bar on it. Should have continued with 255/5 275 or more/5 275+/5 275+/5)

 

[b fold the truth]

That is a pretty intense week man. I do want everyone to know, especially fro and cornholio, that I mean no disrespect...just am curious to understand the "why's" about this program.

I look at what I would be doing according to this workout.

Monday:
Stiff legged deads I'd be using 365-425 for sets of 7-10
Dbell Overheads...not really sure...don't have a place to do these
Squats...365-405 for sets of 8

Wednesday:
Barbell Rows...315-365 for sets of 5
Bench Press...365-405 for sets of 5
Deadlifts...500-550 for sets of 5


Friday:
Chins...haven't done weighted chins in a while..have done 14 chins before though...
Barbell curls...135-185 for sets of 5
Incline Dbell Press...100's - 140's for sets of 5
Squats...405-455 for sets of 5

Ok...where I have questions is my ability to recover from this. If on Monday I push myself on stiff-legged deadlifts and come barely one rep from failure...would I be able to effectively do barbell rows and deadlifts on Wednesday?

After doing overhead presses with the 100's or so on Monday...what about doing flat bench on Wednesday?

If I squat on Monday...how could I possibly recover to do rows and deadlifts on Wednesday?

After doing Wednesday's workout...I would still have to train again on Friday. Back to inclines on Friday and doing Squats again?

I am still not very sure that I could go into the gym without any soreness and effectively train two days later. Many people have problems with the Westside methods of resing 72 hours before training a muscle again if they are clean (myself included). I could not imagine only waiting 48 hours before training with intensity again.

It also seems as if my joints would just take a beeting from all of this. I'd think that it would be better to combine two of the days into one...and just spend the extra time resting. At 285lbs...19.5" arms, 30" thighs with cross striations, etc...when I get sore...it takes a while for my body to recover. When my legs get sore...I need to spend the next two days eating a ton and getting extra rest because it takes so much out of me.

I have another question...but I'll start it on the next post.

Please reply guys...I really do like this program and the idea that this could be of a lot of good for a lot of people...especially some athletes.

B True

 

[b fold the truth]

Ok..do you think that this program is most beneficial for those who are in the 165-225lb range? The reason I ask this is because they are using a lot less weight on every exercise than I would be which would be easier on their joints and their body. I could train a lot more when I was younger/smaller too. I could train everything twice in a week back then...at 185-200lbs with no problems. Heck...I even grew from it!!!

My body takes it hard if I have to squeeze two workouts in back to back even if they are different bodyparts.

C'mon guys...give me your thoughts...

B True

 

[frorider6]

I can't speak to the weight range that this program is effective for. I just know that it's put a lot of size and strength on me. I feel it's made my whole body stronger, not just making individual muscles stronger. See the difference?

Speaking of size and strength...

I weighed in last night at 228. 2 weeks of Fina @ 37.5 mg ED and I've put on 8 lbs. I'm not watching bodyfat at this point but I will have myself calipered at the end of my run.

As for a strength update, I changed my Monday squat routine back to 5 sets of 3. The sets looked like this... 225/3 275/3 315/3 325/3 335/3. 335 is the most I've ever squatted and I busted out 3 reps. I remember back last fall when I had to have a spot to do 315 once.

The lunges after my squats really burned out my legs. I did non-alternating lunges. I placed my feet apat and then did the lunges without moving my feet, 1 side at a time. Is that how you'd recommend to do them or would you recommend switching sides every rep?

Corn, if you ever write a book about this program, I damn well better get included in it and get some kick backs.

 

[The Shadow]

That is a pretty intense week man. I do want everyone to know, especially fro and cornholio, that I mean no disrespect...just am curious to understand the "why's" about this program.

I look at what I would be doing according to this workout.

Monday:
Stiff legged deads I'd be using 365-425 for sets of 7-10
Dbell Overheads...not really sure...don't have a place to do these
Squats...365-405 for sets of 8

Wednesday:
Barbell Rows...315-365 for sets of 5
Bench Press...365-405 for sets of 5
Deadlifts...500-550 for sets of 5


Friday:
Chins...haven't done weighted chins in a while..have done 14 chins before though...
Barbell curls...135-185 for sets of 5
Incline Dbell Press...100's - 140's for sets of 5
Squats...405-455 for sets of 5

Ok...where I have questions is my ability to recover from this. If on Monday I push myself on stiff-legged deadlifts and come barely one rep from failure...would I be able to effectively do barbell rows and deadlifts on Wednesday?

After doing overhead presses with the 100's or so on Monday...what about doing flat bench on Wednesday?

If I squat on Monday...how could I possibly recover to do rows and deadlifts on Wednesday?

After doing Wednesday's workout...I would still have to train again on Friday. Back to inclines on Friday and doing Squats again?

I am still not very sure that I could go into the gym without any soreness and effectively train two days later. Many people have problems with the Westside methods of resing 72 hours before training a muscle again if they are clean (myself included). I could not imagine only waiting 48 hours before training with intensity again.

It also seems as if my joints would just take a beeting from all of this. I'd think that it would be better to combine two of the days into one...and just spend the extra time resting. At 285lbs...19.5" arms, 30" thighs with cross striations, etc...when I get sore...it takes a while for my body to recover. When my legs get sore...I need to spend the next two days eating a ton and getting extra rest because it takes so much out of me.

I have another question...but I'll start it on the next post.

Please reply guys...I really do like this program and the idea that this could be of a lot of good for a lot of people...especially some athletes.

B True

Short answer is - ability to recover is an individual matter.

You will not be able to recovery very effectively at the start of the program.

You will notice after 2-3 weeks that you recovery time is ebhanced due to having 4 days off every week, stating that most people work out 4-6 days per week.

Try it and see

 

[visions]

what's up with all the pushups??

 

[The Shadow]

I can't speak to the weight range that this program is effective for. I just know that it's put a lot of size and strength on me. I feel it's made my whole body stronger, not just making individual muscles stronger. See the difference?

Speaking of size and strength...

I weighed in last night at 228. 2 weeks of Fina @ 37.5 mg ED and I've put on 8 lbs. I'm not watching bodyfat at this point but I will have myself calipered at the end of my run.

As for a strength update, I changed my Monday squat routine back to 5 sets of 3. The sets looked like this... 225/3 275/3 315/3 325/3 335/3. 335 is the most I've ever squatted and I busted out 3 reps. I remember back last fall when I had to have a spot to do 315 once.

The lunges after my squats really burned out my legs. I did non-alternating lunges. I placed my feet apat and then did the lunges without moving my feet, 1 side at a time. Is that how you'd recommend to do them or would you recommend switching sides every rep?

Corn, if you ever write a book about this program, I damn well better get included in it and get some kick backs.

Try lunging with dumbells and really stretch out the strides.

Go for 12 steps or so per leg as one set.

 

[b fold the truth]

I think he does the pushups for his military training...I believe anyway.

B True