Fitness Log

[Tblock1]

Measurements : Thursday 3/16/10
Right arm: 14.75" (actually a little larger) around +.25 inch
left arm: 14.5" +.25 inch
right thigh: 24.5" +.5 inch
left thigh: 24" +1 inch

I've made some solid gains!

Wednesday 3/17/10 (50% deload)

Squat
1x5x80
1x5x90
1x5x110
1x5x125
1x5x150

Bench
1x5x70
1x5x85
1x5x100
1x5x120
1x5x120

Row
1x5x55
1x5x65
1x5x70
1x5x80
1x5x95

Weighted pushups:
1x5x45
1x5x80
1x3x90
1x3x100

Circuit:
1.5 miles run lap by lap
supersetted with pushups and situps

comments:

Circuit was way easier today, I did it with a friend so I kept the pace easier. He stopped at about 1 mile and almost puked, it was great to see someone else enjoying this for once I absolutely LOVED the weighted pushups, they were AMAZING! I did full perfect reps till my nose touched the ground. I didn't go that heavy actually, I could have probably done 130-140 for a couple reps. I've always been pretty strong at pushups, and these were super fun! I had my bud load up the iron on me, and my core really had to work to stabilize the load. Apparantly our football team does front squats, weighted pushups, split jerk, and hang cleans and no other lifting! Today's circuit was amazing because I finished a mile and even though I had a horrible side ache and felt like shit for some reason my body just wanted more1 I literally felt like going till I puked, I literally had to slow myself down because I didn't want to max my heart rate every workout I forgot to add in there that I also did some 1 armed snatches, I almost 1 armed snatched 95 pounds on the barbell

 

[Tblock1]

Alright so I need a little help:
Does anyone have a good idea of a base routine for bench, squat, and row? I want to do deadlifts on Friday, and I will probably do the smolov jr for bench at some point, but I want to add weighted pushups and pullups, speed bench, close grip bench, and some gymnast style stuff. Plus I need to find out when to do my shoulder day (I'll be doing split jerks and db press)


Ahhh!

 

[the.gladiator1987]

Alright so I need a little help:
Does anyone have a good idea of a base routine for bench, squat, and row? I want to do deadlifts on Friday, and I will probably do the smolov jr for bench at some point, but I want to add weighted pushups and pullups, speed bench, close grip bench, and some gymnast style stuff. Plus I need to find out when to do my shoulder day (I'll be doing split jerks and db press)


Ahhh!

You know what always worked for me was when I did chest, back, off, legs, shoulders, off, repeat

but my workout days would only be 3 main exercises. Im not familiar with smolov jr for bench, so idk how you wouild incorporate that into your routine. Do your shoulder day after your leg or back day.

 

[oso0960]

Why not make your own routine?

 

[Tblock1]

Why not make your own routine?

That is what I have started doing, but there is so much stuff I want to get in there it gets confusing lol. I want to do smolov jr for bench, rock climbing, lifting, pt circuits, running, and other cool extra lifts.

i'll post up later today what I think my baseline routine will be though, I really want to get a strong 1 handed barbell snatch now, I loved them yesterday and it would be sick to be doing 135 for a couple reps.

 

[Andalite]

Alright so I need a little help:
Does anyone have a good idea of a base routine for bench, squat, and row? I want to do deadlifts on Friday, and I will probably do the smolov jr for bench at some point, but I want to add weighted pushups and pullups, speed bench, close grip bench, and some gymnast style stuff. Plus I need to find out when to do my shoulder day (I'll be doing split jerks and db press)


Ahhh!

Are you a bodybuilder riding the strength donkey???

 

[Tblock1]

Are you a bodybuilder riding the strength donkey???

Potentially....not really sure what I am...........lol

Thursday 3/18/10
Went to rock climb today but my rigth ring finger felt strained
Cycling: around 15-20 minutes, really slow, 110 calories burned
Hanging leg raises: 5x10 1st time doing these, did some reps with my knees touching chest instead of straight legs because I got tired
DB snatch: 1x5x60 top set
I'm obsessed with all 1 handed snatches now lol, I did them 2 days in a row now

 

[ExtraMile]

i like one handed snatches, i think if i used a BB for them thoguh I would get told off by the gym manager and/or i would hit someone with the bar lol

 

[Andalite]

Potentially....not really sure what I am...........lol

bit difficult to do anything quite well then, you know? You gotta choose where your passion lies. You can't play hop scotch with goals because then all you do is end up spinning your wheels.

 

[ExtraMile]

bit difficult to do anything quite well then, you know? You gotta choose where your passion lies. You can't play hop scotch with goals because then all you do is end up spinning your wheels.

my goals are size and strength.

I lift heavy with on my big 3 lifts which are deadlift, ATG squat and benchpress because I plan on competing in a full powerlifting meet this year. I do 2-4 assistance exercises each workout for each of those big 3 lifts and with the assistance exercises I do a little more volume but still go heavy. I either do several sets of a certain amount of reps and use a lighter weight so I can complete all sets or I pyramid up to one max set. I have one whole workout dedicated to military pressing strength even though that is not a lift I plan on competing in. I have started to compete in weightlifting now and I am stronger every week. I PR every lift pretty much every workout.

I also gain bodyweight and get bigger doing this, I have gained 25lbs since around november-ish time and maintained by bodyfat level.

So I gain strength and size, and I have competed in a weightlifting competition and own a british record for it.

What makes you think you can only do one thing? The only time I can think this would be true is when you want to dramatically drop bodyfat but also gain alot of muscle at the same time, that is often impossible...

 

[Andalite]

my goals are size and strength.

I wasn't really talking to you but thats fine...you must think this journal is your own.

I lift heavy with on my big 3 lifts which are deadlift, ATG squat and benchpress because I plan on competing in a full powerlifting meet this year. I do 2-4 assistance exercises each workout for each of those big 3 lifts and with the assistance exercises I do a little more volume but still go heavy. I either do several sets of a certain amount of reps and use a lighter weight so I can complete all sets or I pyramid up to one max set. I have one whole workout dedicated to military pressing strength even though that is not a lift I plan on competing in. I have started to compete in weightlifting now and I am stronger every week. I PR every lift pretty much every workout.

1.) You're a beginner. You're meant to PR every workout. It's nothing special.

2.) Everything you described regarding your training shows all your exercises moving towards performance. Your assistance exercises are meant to increase one of the big 3 you've selected. Therefore, how exactly does ANY of this seem like you're doing something size/hypertrophy based?

I also gain bodyweight and get bigger doing this, I have gained 25lbs since around november-ish time and maintained by bodyfat level.

Well thats fine. It just means the fat you put on with the muscle you put on maintained a BF% ratio. Size has very little to do with your training but more so to do with your diet. It's not your routine which deserves an applause of this feat but your diet.

What makes you think you can only do one thing? The only time I can think this would be true is when you want to dramatically drop bodyfat but also gain alot of muscle at the same time, that is often impossible...

1.) It is not impossible at all. Go over to Lyle McDonald's forum and you'll see that happening all the time.

2.) Did I ever say you can only do one thing?

Strength training is strength training. Hypertrophy depends largely on your diet. However, if you approach your lifting with the perspective of strength training while wanting hypertrophy you'll be in conundrum because you won't be able to decide how to progress. That is what all this depends on: progress. And therefore, if you think of training for strength while eating correctly, you can achieve all your goals.

I don't get this about you...Why does everyone need to do what you are doing? You're just won a British Record in the bench press division. While thats awesome that you compete having a 205 lbs bench in a country like the US which is MUCH more competitive in PL'ing is nothing for someone in your weightclass. Hell, I can Deadlift close to 500 lbs and if I intend on winning a meet I need it to be close to 600 lbs and this is all in the 198 lbs division.

Here's my issue:

You think everyone needs to do what you do. If you do dips it means everyone needs to do them. If you do only one set per week it means everyone needs to do the same. If you gain size and strength then everyone must also be doing the same thing. If you put on muscle, so should everyone else.

I help Josh with his Deadlifts which have been progressing very well. I can't see the quality of his form because he doesn't record his lifts but by his description it seems okay. However, do I make Josh do what I do on Deadlifts? Fuck no. He's training at his level and I am at mine. I don't need to enforce my views by making others do what I do. I don't care about size because I can manipulate my weight with a diet and even drop 10-15 lbs in a couple of weeks through sheer hard dieting (you'll have to have read or bought Lyle McDonald and Leigh Peele's books to know what I'm talking about). Do I go and shove this view down Trevor's throat? No. My question was directed specifically to him because if you know exactly what you want you can better try to get it. Why be the jack of all trades and the master of none?

 

[Tblock1]

I wasn't really talking to you but thats fine...you must think this journal is your own.



1.) You're a beginner. You're meant to PR every workout. It's nothing special.

2.) Everything you described regarding your training shows all your exercises moving towards performance. Your assistance exercises are meant to increase one of the big 3 you've selected. Therefore, how exactly does ANY of this seem like you're doing something size/hypertrophy based?



Well thats fine. It just means the fat you put on with the muscle you put on maintained a BF% ratio. Size has very little to do with your training but more so to do with your diet. It's not your routine which deserves an applause of this feat but your diet.



1.) It is not impossible at all. Go over to Lyle McDonald's forum and you'll see that happening all the time.

2.) Did I ever say you can only do one thing?

Strength training is strength training. Hypertrophy depends largely on your diet. However, if you approach your lifting with the perspective of strength training while wanting hypertrophy you'll be in conundrum because you won't be able to decide how to progress. That is what all this depends on: progress. And therefore, if you think of training for strength while eating correctly, you can achieve all your goals.

I don't get this about you...Why does everyone need to do what you are doing? You're just won a British Record in the bench press division. While thats awesome that you compete having a 205 lbs bench in a country like the US which is MUCH more competitive in PL'ing is nothing for someone in your weightclass. Hell, I can Deadlift close to 500 lbs and if I intend on winning a meet I need it to be close to 600 lbs and this is all in the 198 lbs division.

Here's my issue:

You think everyone needs to do what you do. If you do dips it means everyone needs to do them. If you do only one set per week it means everyone needs to do the same. If you gain size and strength then everyone must also be doing the same thing. If you put on muscle, so should everyone else.

I help Josh with his Deadlifts which have been progressing very well. I can't see the quality of his form because he doesn't record his lifts but by his description it seems okay. However, do I make Josh do what I do on Deadlifts? Fuck no. He's training at his level and I am at mine. I don't need to enforce my views by making others do what I do. I don't care about size because I can manipulate my weight with a diet and even drop 10-15 lbs in a couple of weeks through sheer hard dieting (you'll have to have read or bought Lyle McDonald and Leigh Peele's books to know what I'm talking about). Do I go and shove this view down Trevor's throat? No. My question was directed specifically to him because if you know exactly what you want you can better try to get it. Why be the jack of all trades and the master of none?

Well that is the thing though, I really want to go into an American special ops unit, and they teach you to be a jack of all trades. So I want to be strong, run far and hard, do tons of bodyweight exercises, and still climb well. And I also am eating a shit ton and am up to 195, because gaining 5-10 pounds will make your lifts shoot up.

 

[ExtraMile]

I thought you said that if you concentrate on two goals then neither will work very well, I must have miss-interpreted your post.

No I dont think everyone should train like I do but how else can I give advice except for on things I have done myself, that may be why you think I only talk about the way I train, because I just talk about things I have experienced

 

[Andalite]

Well that is the thing though, I really want to go into an American special ops unit, and they teach you to be a jack of all trades. So I want to be strong, run far and hard, do tons of bodyweight exercises, and still climb well. And I also am eating a shit ton and am up to 195, because gaining 5-10 pounds will make your lifts shoot up.

Have you read on these guys? Coz I have and they're largely endurance based but even so, they're not taught to be the jack of all trades but the MASTER of everything they do. Especially the rangers and the green berets. They're taught to govern a city, motivate troops and basically be as close to God as possible.

So, thats exactly what my point is: if you know what these are expected to do you must make it your foremost priority to do what they do better than anyone else. If Deadlifts (for example) aren't they're major focus, then don't make them yours. Since their curriculum is so specialized and specific to certain movements (from my readings), try to do EXACTLY what they want and keep other lifts as your own.

 

[the.gladiator1987]

Therefore, how exactly does ANY of this seem like you're doing something size/hypertrophy based?











I don't care about size because I can manipulate my weight with a diet and even drop 10-15 lbs in a couple of weeks through sheer hard dieting (you'll have to have read or bought Lyle McDonald and Leigh Peele's books to know what I'm talking about).

Anything 3 or more reps will put on some size if you are eating. I know skinny guys that only do singles and they can put up a good amount of weight. If they train higher reps, theyll get bigger, gain more weight, and get out of their competing weight which they dont want.

And losing 10-15lbs in a couple weeks is just retarded. Thats not going to be all fat. Why would you want to lose 10-15lbs in 2 weeks anyway?

 

[Andalite]

Anything 3 or more reps will put on some size if you are eating. I know skinny guys that only do singles and they can put up a good amount of weight. If they train higher reps, theyll get bigger, gain more weight, and get out of their competing weight which they dont want.

And losing 10-15lbs in a couple weeks is just retarded. Thats not going to be all fat. Why would you want to lose 10-15lbs in 2 weeks anyway?

Whats the red for?

There is no such thing as 3 or more reps will put on size? Where's the scientific evidence in that? That whole 3-5 reps for strength, 8-10 reps for size and 15+ reps for endurance is a long proven myth. I think ANYBODY eating properly will be able to change their body composition.

The 10-15 lbs weightloss is called a PSMF diet. I don't want to cluster fuck it and put it down but it's on Lyle's forum. You can check it out. It is mostly fat though...haven't you heard of Lyle McDonald? UD 2.0? Body Recomposition? IF Diet? Any of this ring any bells?

I don't want to lose 10-15 lbs in 2 weeks but if I ever wanted to I could. It was just an example. I don't want to lose any weight and I agree with you: doing that while awesome in the short run would fuck my lifts up more than anything and it is NOT the way I want to do it. I am doing a slow body recomp and thats my own goal. I'm just saying that losing 10-15 lbs in 2 weeks is possible if done right and Lyle has listed that in his many books.

 

[Tblock1]

Have you read on these guys? Coz I have and they're largely endurance based but even so, they're not taught to be the jack of all trades but the MASTER of everything they do. Especially the rangers and the green berets. They're taught to govern a city, motivate troops and basically be as close to God as possible.

So, thats exactly what my point is: if you know what these are expected to do you must make it your foremost priority to do what they do better than anyone else. If Deadlifts (for example) aren't they're major focus, then don't make them yours. Since their curriculum is so specialized and specific to certain movements (from my readings), try to do EXACTLY what they want and keep other lifts as your own.

Yeah honestly I talked to a bunch of rangers and they said keep the lifting to a minimum you don't want to get too big and strong. All you need for rangers is running, rucking, pushups, situps, pullpus, and a little swimming. I could literally just do that and be 6 foot 150 and be fine for rangers, but I have my own goals in regard to strength that are seperate, so I am trying to keep that in balance. BTW, Green berets are the guys who work with the local populace and all that, they are like teacher/soldiers. Rangers work in platoon size groups and do the real door kicking. But yeah all you need to be able to do is ruck a long ways, do some shooting, then ruck back.

 

[Andalite]

Yeah honestly I talked to a bunch of rangers and they said keep the lifting to a minimum you don't want to get too big and strong. All you need for rangers is running, rucking, pushups, situps, pullpus, and a little swimming. I could literally just do that and be 6 foot 150 and be fine for rangers, but I have my own goals in regard to strength that are seperate, so I am trying to keep that in balance. BTW, Green berets are the guys who work with the local populace and all that, they are like teacher/soldiers. Rangers work in platoon size groups and do the real door kicking. But yeah all you need to be able to do is ruck a long ways, do some shooting, then ruck back.

EXACTLY. Thats why I was so insistent on goals. So you can keep your size/strength goals in priority but you will always have to keep them second to the special ops' goals, you know? Thats a drawback but thats fine.

 

[Tblock1]

EXACTLY. Thats why I was so insistent on goals. So you can keep your size/strength goals in priority but you will always have to keep them second to the special ops' goals, you know? Thats a drawback but thats fine.

Yeah that is what I am doing now, I have been doing circuits with running, pushups, the situps, and I love it because it keeps your heart rate super elevated and I puked the first time but it is WAY funner than just straight running.

BTW, I was going to do deadlifts full intensity today, but I decided to just take the rest of the week off, tomorrow I'm going to be working on my survival shelter with a friend and staying there, adn that takes a ton of energy. Also my right ring finger is strained a little at the tendon so I don't want to make it worse.

 

[Dogfox]

I wasn't really talking to you but thats fine...you must think this journal is your own.



1.) You're a beginner. You're meant to PR every workout. It's nothing special.

2.) Everything you described regarding your training shows all your exercises moving towards performance. Your assistance exercises are meant to increase one of the big 3 you've selected. Therefore, how exactly does ANY of this seem like you're doing something size/hypertrophy based?



Well thats fine. It just means the fat you put on with the muscle you put on maintained a BF% ratio. Size has very little to do with your training but more so to do with your diet. It's not your routine which deserves an applause of this feat but your diet.



1.) It is not impossible at all. Go over to Lyle McDonald's forum and you'll see that happening all the time.

2.) Did I ever say you can only do one thing?

Strength training is strength training. Hypertrophy depends largely on your diet. However, if you approach your lifting with the perspective of strength training while wanting hypertrophy you'll be in conundrum because you won't be able to decide how to progress. That is what all this depends on: progress. And therefore, if you think of training for strength while eating correctly, you can achieve all your goals.

I don't get this about you...Why does everyone need to do what you are doing? You're just won a British Record in the bench press division. While thats awesome that you compete having a 205 lbs bench in a country like the US which is MUCH more competitive in PL'ing is nothing for someone in your weightclass. Hell, I can Deadlift close to 500 lbs and if I intend on winning a meet I need it to be close to 600 lbs and this is all in the 198 lbs division.

Here's my issue:

You think everyone needs to do what you do. If you do dips it means everyone needs to do them. If you do only one set per week it means everyone needs to do the same. If you gain size and strength then everyone must also be doing the same thing. If you put on muscle, so should everyone else.

I help Josh with his Deadlifts which have been progressing very well. I can't see the quality of his form because he doesn't record his lifts but by his description it seems okay. However, do I make Josh do what I do on Deadlifts? Fuck no. He's training at his level and I am at mine. I don't need to enforce my views by making others do what I do. I don't care about size because I can manipulate my weight with a diet and even drop 10-15 lbs in a couple of weeks through sheer hard dieting (you'll have to have read or bought Lyle McDonald and Leigh Peele's books to know what I'm talking about). Do I go and shove this view down Trevor's throat? No. My question was directed specifically to him because if you know exactly what you want you can better try to get it. Why be the jack of all trades and the master of none?

Someone wake up on the wrong side of the bed or are you always like this?
Good job talking down to a teen andalite and belittling his accomplishments.

Personally I think the fact he PR's most workouts to be quite an acheivement. Ask any 15 year old about thier diet and training and not many would come close to his. And the comment about his bench was pretty uncalled for. Ive seen your workout log and dont ask why you look like a regular office guy. Because that would be pretty rude of me. Much like you were.

Also this usa and uk strength thing is BS, Andy Bolton? im pretty sure the UK records would be similar to that of US records. But of course the US is going to be slightly dominate as there are plenty more people involved in the sport and much less intertia to use gear. And before you question this. I live in the uk and us, train with brits and americans.

 

[the.gladiator1987]

Whats the red for?

It was supposed to be in the quote so you can tell what my writing was aprt from yours lol

There is no such thing as 3 or more reps will put on size? Where's the scientific evidence in that? That whole 3-5 reps for strength, 8-10 reps for size and 15+ reps for endurance is a long proven myth. I think ANYBODY eating properly will be able to change their body composition.

I agree with you. Anybody that fuels their body with food and the right food will grow. But 3-5 reps is going to increase your maximum strength. So for powerlifters, they want to increase that sso why would they train with 8+ reps? Trust me, I dont ever go past 8 reps on anything and I have gained a lot of size. But ive also gained a lot of strength. I wouldnt be where im at now if I didnt lift heavy.

The 10-15 lbs weightloss is called a PSMF diet. I don't want to cluster fuck it and put it down but it's on Lyle's forum. You can check it out. It is mostly fat though...haven't you heard of Lyle McDonald? UD 2.0? Body Recomposition? IF Diet? Any of this ring any bells?

It rings a bell, but its stupid to even talk about because losing that much weight in that short of time is not good.

I don't want to lose 10-15 lbs in 2 weeks but if I ever wanted to I could. It was just an example. I don't want to lose any weight and I agree with you: doing that while awesome in the short run would fuck my lifts up more than anything and it is NOT the way I want to do it. I am doing a slow body recomp and thats my own goal. I'm just saying that losing 10-15 lbs in 2 weeks is possible if done right and Lyle has listed that in his many books.

That just seems like bullshit bro, every one wants to look better. A slow recomp, why wouldnt you want it to be done as fast as you can? Just seems like an excuse not to work hard and train right.

see above in red

 

[Andalite]

Personally I think the fact he PR's most workouts to be quite an acheivement. Ask any 15 year old about thier diet and training and not many would come close to his. And the comment about his bench was pretty uncalled for. Ive seen your workout log and dont ask why you look like a regular office guy. Because that would be pretty rude of me. Much like you were.

PRs every workout are an achievement in that they are PRs. But that doesn't mean that everybody can do that. Does strength increase exponentially from workout to workout for an indefinite amount of time?

I do know his level of commitment is very admirable and I have commended him on this already. It's nice that you're sticking up for the "teens" but I've already handled this discussion via pm.

Also, that last bit...about me looking like a regular office guy: it's already happened. But then you must think guys like Mark Bell, Wild Iron Gym, etc are a bunch of fat fucks too. I guess for some people looks matter and for others they don't. I wouldn't think you're rude if you ask me a question about being fat. Infact, this has already happened and I've answered these questions. I'm not a bodybuilder. I don't care about how I look. I am strictly focused on performance. I don't have a clusterfuck of goals.

Also this usa and uk strength thing is BS, Andy Bolton? im pretty sure the UK records would be similar to that of US records. But of course the US is going to be slightly dominate as there are plenty more people involved in the sport and much less intertia to use gear. And before you question this. I live in the uk and us, train with brits and americans.

So what? If you do train with brits and americans you'd know that in terms of training facilities in general, the US has for more PL friendly gyms (commercial too) versus the UK.

But my point still stands. In the US having a 205 lbs bench is NOT going to win you any big National records. Even at a bodyweight of 114 lbs I think the record is in the 300+ range. That whole concept of going to the gym to get big and strong and powerful is very inate to the US. I do know this exists in the Eastern Bloc countries too but in total, this attitude is not very popular. Anywhere else in the world: India, South East Asia in general, the Latin Americas, etc nowhere is training approached with this sort of an attitude. And this is most unfortunate. If you meet anyone from any of the Latin American countries and you ask then what they think of say...Andy Bolton whom I have MASSIVE props for, what do you think they're gonna say? He's fat.

 

[ExtraMile]

Someone wake up on the wrong side of the bed or are you always like this?
Good job talking down to a teen andalite and belittling his accomplishments.

Personally I think the fact he PR's most workouts to be quite an acheivement. Ask any 15 year old about thier diet and training and not many would come close to his. And the comment about his bench was pretty uncalled for. Ive seen your workout log and dont ask why you look like a regular office guy. Because that would be pretty rude of me. Much like you were.

Also this usa and uk strength thing is BS, Andy Bolton? im pretty sure the UK records would be similar to that of US records. But of course the US is going to be slightly dominate as there are plenty more people involved in the sport and much less intertia to use gear. And before you question this. I live in the uk and us, train with brits and americans.

Thanks bro that was nice of you. Ill hit u with K in a min.

I agree with pretty much everything in your post

though I will say competetive teen lifting in the UK is alot smaller than in the USA, the adult records are not that far behind. And andalite I forgot to mension, the records I was finding for you are from this fed, not nationwide records. And this fed is very strictly drug tested, hell you can take lemsip which is just like a warm drink u make which helps sooth a sore throat that you can buy over here and that can cause u to fail drugs tests because it contains traices of certain drugs. I expect the nationwide records to be higher than those that I have told yuo about.

 

[Andalite]

That just seems like bullshit bro, every one wants to look better. A slow recomp, why wouldnt you want it to be done as fast as you can? Just seems like an excuse not to work hard and train right.

Look, this is getting silly. You keep trying to tell me to train to look good. I keep telling you I don't care how I look. Rinse and repeat.

So I'll be honest here.

First off, my training is not an issue and will never be. I am in safe hands with people far stronger and more attuned to what I want to do with my body than anybody on here save SaiBoT and Musketeer.

Secondly, whatever changes I wish to make to my physique will be done slowly simply because it is not a priority for me. I have too many other things going on in my life to be so concerned with eating right. Looking like I am in shape will take a back seat for the time being.

Given that, I don't think I am at the losing end of this. I have noticed that on this forum most people are either skinny trying to get bigger or are already in good shape (such as yourself). I have not come across anyone who has been like me. I used to be a fat ass @ 225 lbs with 28% BF. I have gone from that to being at 198 with 18% BF. This has taken me a few years and thats fine. I am not running a race to reach any particular goal. Sustainable progress is all I want on all aspects of my life.

One other thing. I don't try to shove my views about steroid usage at a young age down your throat do I? I know you lift to impress women and thats fine. It's your thing. I respect your need to use gear and your need to lift for women or for whatever reason you want to. So I am requesting you - and I doing so in a polite manner, to respect MY personal goals and wants which I have and let this rest. I want to do a slow recomp because right now with the lifestyle I choose (and note: I said choose) to lead having the right amount of food is not a priority as there are more pressing and important issues in my life like graduating, getting my grades up, finding a job, dealing with tests, exams and homework almost on a daily basis, getting barely 6 hours of sleep a night, etc...in all this, trying to eat right is what I try to do best but if it's 4 am and I'm hungry as hell from studying for 8 hours straight, I'm not going to consult my nutrition book before I pop in at a taco cabana.

 

[the.gladiator1987]

Do you really think I am going to change anything in what I do because of you telling me? LOL.... If you train so hard why don't you put up your own videos and show your own training? I'm honest about what I do and I pretty much record everything I do at the gym.

Just sounds like you dont have the willpower to do it the fast way, and youre "taking your time in a slow body recomposition" AKA going slower is EASIER

What is your reason for a slow composition? Why would you want to stretch your goals out farther than you need to lol. Makes no sense.

How about this video
YouTube - 405x2 squat

 

[Andalite]

Just sounds like you dont have the willpower to do it the fast way, and youre "taking your time in a slow body recomposition" AKA going slower is EASIER

What is your reason for a slow composition? Why would you want to stretch your goals out farther than you need to lol. Makes no sense.

How about this video
YouTube - 405x2 squat

I was editing my response when you replied. Let me post it again:

Look, this is getting silly. You keep trying to tell me to train to look good. I keep telling you I don't care how I look. Rinse and repeat.

So I'll be honest here.

First off, my training is not an issue and will never be. I am in safe hands with people far stronger and more attuned to what I want to do with my body than anybody on here save SaiBoT and Musketeer.

Secondly, whatever changes I wish to make to my physique will be done slowly simply because it is not a priority for me. I have too many other things going on in my life to be so concerned with eating right. Looking like I am in shape will take a back seat for the time being.

Given that, I don't think I am at the losing end of this. I have noticed that on this forum most people are either skinny trying to get bigger or are already in good shape (such as yourself). I have not come across anyone who has been like me. I used to be a fat ass @ 225 lbs with 28% BF. I have gone from that to being at 198 with 18% BF. This has taken me a few years and thats fine. I am not running a race to reach any particular goal. Sustainable progress is all I want on all aspects of my life.

One other thing. I don't try to shove my views about steroid usage at a young age down your throat do I? I know you lift to impress women and thats fine. It's your thing. I respect your need to use gear and your need to lift for women or for whatever reason you want to. So I am requesting you - and I doing so in a polite manner, to respect MY personal goals and wants which I have and let this rest. I want to do a slow recomp because right now with the lifestyle I choose (and note: I said choose) to lead having the right amount of food is not a priority as there are more pressing and important issues in my life like graduating, getting my grades up, finding a job, dealing with tests, exams and homework almost on a daily basis, getting barely 6 hours of sleep a night, etc...in all this, trying to eat right is what I try to do best but if it's 4 am and I'm hungry as hell from studying for 8 hours straight, I'm not going to consult my nutrition book before I pop in at a taco cabana.

 

[the.gladiator1987]

I was editing my response when you replied. Let me post it again:

Look, this is getting silly. You keep trying to tell me to train to look good. I keep telling you I don't care how I look. Rinse and repeat.

So I'll be honest here.

First off, my training is not an issue and will never be. I am in safe hands with people far stronger and more attuned to what I want to do with my body than anybody on here save SaiBoT and Musketeer.

Secondly, whatever changes I wish to make to my physique will be done slowly simply because it is not a priority for me. I have too many other things going on in my life to be so concerned with eating right. Looking like I am in shape will take a back seat for the time being.

Given that, I don't think I am at the losing end of this. I have noticed that on this forum most people are either skinny trying to get bigger or are already in good shape (such as yourself). I have not come across anyone who has been like me. I used to be a fat ass @ 225 lbs with 28% BF. I have gone from that to being at 198 with 18% BF. This has taken me a few years and thats fine. I am not running a race to reach any particular goal. Sustainable progress is all I want on all aspects of my life.

One other thing. I don't try to shove my views about steroid usage at a young age down your throat do I? I know you lift to impress women and thats fine. It's your thing. I respect your need to use gear and your need to lift for women or for whatever reason you want to. So I am requesting you - and I doing so in a polite manner, to respect MY personal goals and wants which I have and let this rest. I want to do a slow recomp because right now with the lifestyle I choose (and note: I said choose) to lead having the right amount of food is not a priority as there are more pressing and important issues in my life like graduating, getting my grades up, finding a job, dealing with tests, exams and homework almost on a daily basis, getting barely 6 hours of sleep a night, etc...in all this, trying to eat right is what I try to do best but if it's 4 am and I'm hungry as hell from studying for 8 hours straight, I'm not going to consult my nutrition book before I pop in at a taco cabana.

Gotcha brotha. No hard feelings I respect what youre doing. Keep it up and as long as YOU are making progress then congrats.

 

[Andalite]

Gotcha brotha. No hard feelings I respect what youre doing. Keep it up and as long as YOU are making progress then congrats.

Well yes..I am progressing. Could I progress faster? Yes. But right now I have more important matters. I graduate in like 2 months and senior year is a fucking rush....it goes by so fast! If I have to choose from eating properly and having a great time with my girlfriend, my friends, studying, finding a job, etc then I can't choose eating.

But since you asked, I'd like to tell you that I do make it a point to eat as good as I can. I don't go hog wash crazy on junk food, bro. Like I almost NEVER eat at a burger fast food joint because that food disgusts me to no end.

My typical day in terms of food is like:

09:00 whey and then rush to class
12:30 lunch involving some fruit (usually grapes), 2 3oz chicken breasts, honey mustard and 2 cookies (I can't control myself)
17:30 dinner involving the same thing as lunch (except I'll have veggies instead of fruits) minus the cookies or I will have the cookies if I could restrain myself during lunch
01:00 midnight snack involving 3 scoops of whey and 2-3 scoops of peanut butter

Thats it.

As you can see...I am not eating enough food for the type of heavy lifting that I do. And this is why I invariably end up putting on fat because the calories aren't coming in. Sure I have more than enough protein (250-275 grams) per day but I don't eat as good as I should.

I know how to change my diet. I just haven't been thinking about it because I'm stressed about other aspects of my life. I graduate in 2 months and the real world scares the shit out of me because nobody in any country is willing to hire me lol...

Trevor: I'm sorry to highjack your journal. Gladiator, if you want, we can carry out this discussion in mine. I don't want to clog up the log here.

 

[Dogfox]

PRs every workout are an achievement in that they are PRs. But that doesn't mean that everybody can do that. Does strength increase exponentially from workout to workout for an indefinite amount of time?

I do know his level of commitment is very admirable and I have commended him on this already. It's nice that you're sticking up for the "teens" but I've already handled this discussion via pm.

Also, that last bit...about me looking like a regular office guy: it's already happened. But then you must think guys like Mark Bell, Wild Iron Gym, etc are a bunch of fat fucks too. I guess for some people looks matter and for others they don't. I wouldn't think you're rude if you ask me a question about being fat. Infact, this has already happened and I've answered these questions. I'm not a bodybuilder. I don't care about how I look. I am strictly focused on performance. I don't have a clusterfuck of goals.



So what? If you do train with brits and americans you'd know that in terms of training facilities in general, the US has for more PL friendly gyms (commercial too) versus the UK.

But my point still stands. In the US having a 205 lbs bench is NOT going to win you any big National records. Even at a bodyweight of 114 lbs I think the record is in the 300+ range. That whole concept of going to the gym to get big and strong and powerful is very inate to the US. I do know this exists in the Eastern Bloc countries too but in total, this attitude is not very popular. Anywhere else in the world: India, South East Asia in general, the Latin Americas, etc nowhere is training approached with this sort of an attitude. And this is most unfortunate. If you meet anyone from any of the Latin American countries and you ask then what they think of say...Andy Bolton whom I have MASSIVE props for, what do you think they're gonna say? He's fat.

 

[Tblock1]

Wow! Just came back lol there is quite a discussion here:
Andalite: No problem about the log, I actually enjoy stuff like this lol!

I have been sick today and threw up a couple times, hopefully back to working out tomorrow though, haven't been able to eat hardly at all today.

 

[JDid23]

dam man feel better!! be cautious when you lift tomorrow too. Hope you feel better- i've been feeling under the weather too lately, so hopefully we both improve in that aspect

 

[Andalite]

Wow! Just came back lol there is quite a discussion here:
Andalite: No problem about the log, I actually enjoy stuff like this lol!

I have been sick today and threw up a couple times, hopefully back to working out tomorrow though, haven't been able to eat hardly at all today.

Dude, this may seem contradictory but whenever you are sick, eat like a fucking hog. Whenever I fall sick and I dont eat, I end up losing a LOT of weight. And that weight doesn't just bounce back. Strength might. But the weight doesn't.

 

[Tblock1]

Monday 3/22/10
Squat
1x5x135
1x5x185
1x3x225
1x5x300 PR!!!!! (belt)
1x0x335 (just a little tired, almost got it though)
1x3x255

Power snatches
1x5x45
1x3x95
1x3x115
1x3x135
1x0x155 (bad technique)

Weighted pullups (1st time, all +belt)
1x3x15
1x3x25
1x3x35
1x3x45 PR
1x1x50 (tired)

Chins
1x3x35
1x2.5x45 PR (tired)
1x3x35
1x4x20 (really tired lol!)

Row
1x5x135
1x3x195
1x3x185

Alternating hammer curls
3x6x40's PR

Comments:
Sick Workout! Squats felt so easy, a week off really helped my strength out, I probably could have gotten 6 or 7, although I did do a little gm'ing the last 2 reps. Pullups were way better than expected, I never expected to do that well on them. Rows I have stalled at though, my form was really shitty to get 195x3 up. Just so pumped about squats!!!!

BTW, I went a couple inches below parallel on squats, so actually deeper than 300x2. Still can't believe I went from a hard 300x2 to 300x5 lol! Also, all chinups and pullups were deadhand.

 

[Tblock1]

Dude, this may seem contradictory but whenever you are sick, eat like a fucking hog. Whenever I fall sick and I dont eat, I end up losing a LOT of weight. And that weight doesn't just bounce back. Strength might. But the weight doesn't.

I also eat like a hog with most sicknesses, but I had the stomach flu and I tried eating but I just kept throwing it up, but tonight I had some chicken soup and juice, and I feel fine.

 

[Andalite]

I also eat like a hog with most sicknesses, but I had the stomach flu and I tried eating but I just kept throwing it up, but tonight I had some chicken soup and juice, and I feel fine.

Good. I hope you recover soon!

 

[Tblock1]

New routine:

Day 1 (monday)
Squat
Pistol Squats (maybe)
Powersnatches (2 handed and 1 handed)
weighted pullups and chinups
alternating hammer curls
reverse curls

Day 2 (Wednesday)
Bench
Db Flies
Front squat
db incline and flat bench
high pulls
bb skullcrushers
weighted pushups
other triceps work

Day 3 (Friday)
Deadlift
Good morning
1 handed deadlift
static grip holds
gripper work later
hypers

Day 4 (saturday or maybe sunday)
split jerk/military press
cgbp supersetted with explosive pushups
explosive bench
seated db press
db rotators
barbell curls


Other stuff: running, bodyweight exercises, circuits, etc.

This routine will be a lot of exercises and volume but day 1 was really fun..... I dropped my rock climbing class 2x per week so that will cut down a little. Stil lnot sure when to do cardio and all that though....

 

[Andalite]

You won't be able to do Pistol Squats after Back Squats. Pistols are a knee dominant exercise. Put them after Deadlifts or give them their own day. Otherwise it won't work. I LOVE your exercise selection.

 

[JDid23]

i see some possible things from my noob eyes- i'll edit when i get home from school



Day 1 (monday)
Squat
Pistol Squats (maybe)
Powersnatches (2 handed and 1 handed)
weighted pullups and chinups
alternating hammer curls
reverse curls

pistols after regular squats = not great idea IMO.

Day 2 (Wednesday)
Bench
Db Flies
Front squat
db incline and flat bench
high pulls
bb skullcrushers
weighted pushups
other triceps work

personally speaking, i would do front squat then bench, but if you're going to front squat i'd do it before flies too. Also, since the DBs are your gym are too easy for you, i would focus more on incline DB than flat DB because you won't really be able to progress as efficiently with flat DBs unless you want to do a lot of reps with it. You also already have flat BB.

Day 3 (Friday)
Deadlift
Good morning
1 handed deadlift
static grip holds
gripper work later
hypers

i think it would be optimal for you to switch grip training to another day as doing it on the same day as deadlifts and 1 handed deadlifts is going to be very very hard.

Day 4 (saturday or maybe sunday)
split jerk/military press
cgbp supersetted with explosive pushups
explosive bench
seated db press
db rotators
barbell curls

just wondering why you have CGBP in here since you do tris on Day 2, and also why you have explosive bench directly after CGBP.

 

[Tblock1]

Wednesday 3/24/10
Bench
1x5x45
1x5x95
1x5x135
1x2x240 Tied pr (got 3rd with spot)
3x3x215
1x6x200 backoff set

Front squat (skipped due to time)

Weighted pushups
1x5x45
1x3x90
3x3x115 PR (easy)

DB flies
1x6x25's
1x8x35's

Incline db flies
2x9x35's

High pulls
1x3x135
1x2x185
1x1x205
5x2x185 PR

Low incline db bench
1x6xheaviest db
1x5
1x3

Lying bb skullcrushers
3x5x100 PR

Comments: Good workout, took like 2 hours though because I cam with other people Bench I am going to do 3-5 sets of 3 from now on. High pulls were super fun, any lift where you jump with weight is awesome

 

[Andalite]

[/B]Comments: Good workout, took like 2 hours though because I cam with other people

Most of my workout take me 2 hours....Deadlifts actually takes me 2.5 hours. Upper Body Days are usually 2.5 hours as well. Squat day is like 2 hours and my back training day is like 1 hour or so...It kinda evens itself out to an average of 2 hours per session (roughly).

 

[JDid23]

are you kidding with 100 lbs for DB Skulls? Sorry, but that is FUCKING STRONG to the point where it's unbelievable if you were to do it strict!!!!!!!!

 

[Tblock1]

are you kidding with 100 lbs for DB Skulls? Sorry, but that is FUCKING STRONG to the point where it's unbelievable if you were to do it strict!!!!!!!!

Lol! I just edited it...I meant barbell skullcrushers! If I was doing strict db skullcrushers with the 100's I be benching at least 2x what I am benching now lol, like 480 for 2 reps I got the 45's for 10 reps on db skullcrushers, but the last time I tried I couldn't even do the 50's for 1 or 2 reps, so I switched over to bb. Loving the bb ones though!

Andalite: damn man 2 hours for workouts? Aren't you a little worried because your t-levels do drop after 1 hour, all my workouts usually go 1-1.25 hours, with 1.5 hours occasionally.

 

[ExtraMile]

Andalite: damn man 2 hours for workouts? Aren't you a little worried because your t-levels do drop after 1 hour, all my workouts usually go 1-1.25 hours, with 1.5 hours occasionally.

I watched a video from dave tate and matt kroc and they said that rule is BS...

 

[Andalite]

I watched a video from dave tate and matt kroc and they said that rule is BS...

Yeah your levels don't drop that dramatically. Plus. I usually sip a shake consisting of 2 scoops of whey and 2 of dextrose during my workout so my energy levels stay just fine.

You have to also consider that in strength training a lot of time is spent sitting around allowing your CNS to recover so you can hit a bigger lift. So it's not like in those 2 hours every minute is spent straining against a weight. Given adequate rest intervals and shit, I'd say that time spent actually lifting would be an hour per two hours or so...

So yeah, EM's right: that rule is BS because it's too much of a blanket statement.

 

[Tblock1]

Okay but I remember reading that all the olympic coaches training their atheletes around this rule.....

 

[ExtraMile]

the only problem I can see with real long workouts is energy levels, if you were in the gym that long then you could start to feel drained and find it harder to get "in the zone" but this wouldnt effect everyone...

 

[oso0960]

Hmm I've always believed the <hour rule also. I'll have to look that up later. Overtraining is probably the biggest worry though. I usually dip into overreaching/overtraining after a few months of lifting 3x a week 30-45mins each workout.

 

[Andalite]

Okay but I remember reading that all the olympic coaches training their atheletes around this rule.....

Oly lifting is different though. They hit 90%+ of their 1RM almost day in and day out and most of the elite oly lifters train 5-6 times a week. Thats more than what most people can handle and to top it off they train multiple times a day as well. Technique technique technique is what it's all about.

Like EM said: the issue boils down to energy. If you can't perform or get in the zone (like EM said), you need to consume a during-workout drink. I find that for me, this is the key element.

 

[Tblock1]

Oly lifting is different though. They hit 90%+ of their 1RM almost day in and day out and most of the elite oly lifters train 5-6 times a week. Thats more than what most people can handle and to top it off they train multiple times a day as well. Technique technique technique is what it's all about.

Like EM said: the issue boils down to energy. If you can't perform or get in the zone (like EM said), you need to consume a during-workout drink. I find that for me, this is the key element.

But oly lifting coaches make sure they keep their sessions to 45 minutes to an hour max. The main thing is after that window cortisol floods the body....not a good thing.

 

[Andalite]

But oly lifting coaches make sure they keep their sessions to 45 minutes to an hour max. The main thing is after that window cortisol floods the body....not a good thing.

I have these studies by Alan Aragon which dispel this myth.

Instead of focusing on test levels and all this theoretical information, let's be practical. Think about it like this: if you're getting stronger and reaching the goals you have set for yourself, what difference does this make?

 

[ExtraMile]

only way to really find out is start working out for longer now and see if you make worse/better progress than you are right now when you keep your sessions short. If my taking longer you do more exercises then that will throw this all out the window, you gotta just take more time in between sets and stuff...

 

[Andalite]

only way to really find out is start working out for longer now and see if you make worse/better progress than you are right now when you keep your sessions short. If my taking longer you do more exercises then that will throw this all out the window, you gotta just take more time in between sets and stuff...

x2 good points

 

[ExtraMile]

i may have made that unclear, i meant dont go adding in more exercises to make the workout longer, because then if you make differant progress it could be either overtraining from doing more lifts, or it could be the extra assistance was all that helped you. ie only change one thing and keep the rest the same so you can determine if it was that one thing that made a differance or not. In this case the one thing would be total workout time.

 

[Andalite]

i may have made that unclear, i meant dont go adding in more exercises to make the workout longer, because then if you make differant progress it could be either overtraining from doing more lifts, or it could be the extra assistance was all that helped you. ie only change one thing and keep the rest the same so you can determine if it was that one thing that made a differance or not. In this case the one thing would be total workout time.

That is what I thought you meant. I agree with that. Just take longer between sets, have a shake with some simple carb in it and see if you get stronger.

 

[Tblock1]

Yeah I used to be able to workout forever...like I literally could have kept going for hours and hours, but that was when I was doing machines and isolation free weights. Noe after 1.5 hours I start feeling like getting the fuck out of the gym. Also on yesterday's workout I had NOTHING as a pre-workout meal, which really sucked. So I was hungry during the workout. I think maybe I will try that workout shake idea sometimes andalite.

 

[Andalite]

Try it out. If it doesn't work then you don't need to continue it. I for one will not workout without a workout shake ever again.

 

[Dogfox]

Okay but I remember reading that all the olympic coaches training their atheletes around this rule.....

im with you on the long workouts.
cortisol is also released much earlier than 2 hours, eats up the muscle. An intra workout supp of carbs and protein prevents this but most ppl just drink it as they go, not realizing that blood is diverted from thier digestive tract to working skeletal muscle. So drinking and letting it 'sit' for a while before continuing is more preferable - either way anything over an hour of lifting is unnecessary. No matter the training.
and doing over 2 hrs alot is retarded unless you are a juicer.

 

[Tblock1]

im with you on the long workouts.
cortisol is also released much earlier than 2 hours, eats up the muscle. An intra workout supp of carbs and protein prevents this but most ppl just drink it as they go, not realizing that blood is diverted from thier digestive tract to working skeletal muscle. So drinking and letting it 'sit' for a while before continuing is more preferable - either way anything over an hour of lifting is unnecessary. No matter the training.
and doing over 2 hrs alot is retarded unless you are a juicer.

Thanks for checking out my log bro! I agree, don't seen any reason to go over an 1 or at most 1.5 hours. Andalite's goals are not hypertrophy though, so he is probably not concerned.

 

[Tblock1]

Friday 3/26/10

Deadlift
1x6x135 (over)
1x5x205 (over)
1x2x285 (over)
1x2x315 (mixed)
1x3x375 (mixed, belt, chalk)
1x5x375 PR (mixed, belt, chalk, straps)

Good mornings
2x5x205 PR (belt)
1x2x205

1 handed deadlift
1x1x255 (strap)
1x1x275 PR
1x1x295 (couldn't quite lockout though)

static holds (skipped)

Nelson calves
1x46x160 (chose a little heavy weight for this )

hypers
skipped

gripper work
reps at 150

Comments:
Awesome workout! I was going to write shit about how this workout sucked because I only got 3 the first set. I've had a tendon problem for a couple weeks now in my right hand in the oinky and ring fingers, and it really acted up today and I couldn't even grip the bar by the 4th rep. But I knew I could pull more, so I decided to use straps and got 5 reps easy after the 3 reps. Any advice on the tendon pain?

 

[Dogfox]

Thanks for checking out my log bro! I agree, don't seen any reason to go over an 1 or at most 1.5 hours. Andalite's goals are not hypertrophy though, so he is probably not concerned.

Best log on here why wouldnt i?

Keep destroying the iron!

 

[Tblock1]

Best log on here why wouldnt i?

Keep destroying the iron!

Thanks will do on destroying the iron! I plan on making 405 my bitch for reps on deadlift pretty soon................

 

[Tblock1]

Friday 3/26/10

Deadlift
1x6x135 (over)
1x5x205 (over)
1x2x285 (over)
1x2x315 (mixed)
1x3x375 (mixed, belt, chalk)
1x5x375 PR (mixed, belt, chalk, straps)

Good mornings
2x5x205 PR (belt)
1x2x205

1 handed deadlift
1x1x255 (strap)
1x1x275 PR
1x1x295 (couldn't quite lockout though)

static holds (skipped)

Nelson calves
1x46x160 (chose a little heavy weight for this )

hypers
skipped

gripper work
reps at 150

Comments:
Awesome workout! I was going to write shit about how this workout sucked because I only got 3 the first set. I've had a tendon problem for a couple weeks now in my right hand in the oinky and ring fingers, and it really acted up today and I couldn't even grip the bar by the 4th rep. But I knew I could pull more, so I decided to use straps and got 5 reps easy after the 3 reps. Any advice on the tendon pain?

Bringing my log to the new page.......

 

[JDid23]

good shit man. idk about the tendon pain, and i'm not sure if you saw my post a few pages back but i gave some suggestions on what i think could make your routine stronger.

Grip work after regular deads/1 handed deads is not going to be optimal

btw you maxed out on weight @ your gym for deads now right?

 

[Andalite]

good Grip work after regular deads/1 handed deads is not going to be optimal

This is a good observation. Josh.

Trevor, I think that doing grip training after Deads isn't a good idea. A few static holds is fine but actual grip training is a bad bad idea.

 

[ExtraMile]

one handed deads are a grip exercise anyway unless you do them with straps which kinda defeats the whole purpose, Iv always seen them being done for grip not actual posterior chain strength. I just do grip work when I have time after workouts.

 

[Tblock1]

Saturday 3/27/10

Power split jerk
1x10x45
1x3x135
4x2x185 PR
1x5x155

cgbp (supersetted with 3 explosive pushups)
3x6x185 (PR I guess)

Explosive bench
5x3x150 (59% of max)

seated db press
3x5x2nd heaviest db PR

db rotators
1x6x45's PR (both arms)

bb curls
skipped because I did some alternating curls yesterday I didn't put in my log

Comments:
Good workout, except I almost dislocated my shoulder lol! I was holding it at the top of the 5th rep of dumbell press, and my left shoulder fell back a little and I heard a pop. I let it rest a minute though and it felt fine, I'm gonna be more careful though.

 

[Tblock1]

Jdid: I just checked your suggestions, thanks

1. As for the pistol squats, I'm not sure when to them then. I want to include them in my routine for balance, but I'm not going to put it before back squats because I know I will lose a lot of strength on back squats.

2. I'm probably going to do front squats after bench because bench is more of a priority for me and front squats would tire me out for bench but not the opposite. As for db incline, yeah, I'm going to use a low incline till I get 3x10 then move up the incline.

3. Honestly for me doing grip training rigth after deadlifts feels great, my forearms are all warmed up and ready to go.

4. As for tri's, I am training them 2 days a week cause I've heard that it a good strategy. As for explosive bench, it feels good to do it right after, I could do it before I guess?

 

[Tblock1]

Andalite: As I said to jdid, I just feel good doing grip training after deadlifts. I'm going to start doing the grippers 2-3 days a week along with band extensions, cause I was like 1cm from closing the 250 heavy grips before and now I wasn't that close after taking a month off from doing them. so deadlift day will be just one day of a few.

EM: Have you ever done 1 handed deads? Yes they are a great grip exercise, but I also feel they strengthen my deadlift and they are a lot of fun.
YouTube - 700lb Box Squat / 280lb Hip Snatch / 550lb 1 Arm Deadlift

If you check out the above vid, at 34 seconds he does a 550 lb one hand deadlift, and he uses a strap. He doesn't lockout, but it is still very impressive. The point is that 1 handed deadlifts are useful just like any other unilateral strength work, not jsut for grip.

 

[Dogfox]

Andalite: As I said to jdid, I just feel good doing grip training after deadlifts. I'm going to start doing the grippers 2-3 days a week along with band extensions, cause I was like 1cm from closing the 250 heavy grips before and now I wasn't that close after taking a month off from doing them. so deadlift day will be just one day of a few.

EM: Have you ever done 1 handed deads? Yes they are a great grip exercise, but I also feel they strengthen my deadlift and they are a lot of fun.
YouTube - 700lb Box Squat / 280lb Hip Snatch / 550lb 1 Arm Deadlift

If you check out the above vid, at 34 seconds he does a 550 lb one hand deadlift, and he uses a strap. He doesn't lockout, but it is still very impressive. The point is that 1 handed deadlifts are useful just like any other unilateral strength work, not jsut for grip.

I agree with the grip work after deads, ppl do tris after chest and bis after back. Why not grip after deads?

 

[Andalite]

I agree with the grip work after deads, ppl do tris after chest and bis after back. Why not grip after deads?

Because you're hand is more fatigued from holding 365 lbs than it is from doing pull-ups or rows, I would think.

There's nothing wrong with it. It shouldn't be your most aggressive training thats all. It becomes counter productive because if you've ever spoken to guys who've closed the CoC #3 (I've met a few but I've never met someone with a CoC #4) you'll know that the muscles in your hand are the easiest to get overworked so you don't push it. I'm pretty sure I've heard Bolton say the same thing in his DVD.

But, this is up to you and I trust you'll find out what works for you regardless. There's no harm in trying. If you overwork your grip, take a step back and you'll be fine.

For the record: doing one hand deadlifts is fine. I love them and I don't really count them as grip work. But, it's fine to do them. When I refer to grip training I'm talking about heavy grippers, plate pinches, static holds, etc etc etc....

 

[Tblock1]

Because you're hand is more fatigued from holding 365 lbs than it is from doing pull-ups or rows, I would think.

There's nothing wrong with it. It shouldn't be your most aggressive training thats all. It becomes counter productive because if you've ever spoken to guys who've closed the CoC #3 (I've met a few but I've never met someone with a CoC #4) you'll know that the muscles in your hand are the easiest to get overworked so you don't push it. I'm pretty sure I've heard Bolton say the same thing in his DVD.

But, this is up to you and I trust you'll find out what works for you regardless. There's no harm in trying. If you overwork your grip, take a step back and you'll be fine.

For the record: doing one hand deadlifts is fine. I love them and I don't really count them as grip work. But, it's fine to do them. When I refer to grip training I'm talking about heavy grippers, plate pinches, static holds, etc etc etc....

Okay sounds good, I will just do maybe one static hold, then a few reps with the 150 heavy grips.

 

[Andalite]

Okay sounds good, I will just do maybe one static hold, then a few reps with the 150 heavy grips.

Thats fine. Just be aware that you can easily overwork those tiny muscles. So if you feel your grip weakening, know when to back off a bit. Thats all.

 

[Tblock1]

monday 3/29/10

Squat
1x5x135
1x3x185
1x3x205
1x1x255
2x1x300
1x0x300 (belt)
1x1x275

Weighted pullups
1x3xbw
1x2x20
1x3x50 PR
1x4x45 PR
1x4x30

Comments:
Bad workout. Pullups went great, but right after squats I started seeing stars and I could barely see during the pullups sets. I skipped everything else and went home. I could barely see and almost passed out, then I threw up. Feeling good today though. Will upload video I too of the pullups later.......

As for squats, I did the first couple of reps beltless and I failed after 1 rep! I thought it was because I went beltless, but when I wore the belt I didn't even get one rep! Could have been because of the sickness though.

 

[JDid23]

damm man! I am feeling sick too. I hope you feel better and kill it next time. Did you drink enough water/have enough to eat pre workout?

 

[Andalite]

I'm feeling a little sick as well. Fuck me....

 

[Tblock1]

Well I went to the doctor because I had tick bite with a huge rash and I was a little worried about lyme's disease, but he said the whole headache thing was probably a random migraine and not to worry about it. Hope you guys feel better though

 

[Tblock1]

Here's my updated routine:

Day 1 (monday)
Squat
Pistol Squats (removed for now, or maybe on one of my pt days)
Powersnatches (2 handed and 1 handed)
weighted pullups and chinups
alternating hammer curls
reverse curls


Tuesday (some weeks may be replaced by circuit pt)
2 mile run fast
pushups, situps, flutterkicks, abs!

Day 2 (Wednesday)
Bench
Front squat
Db Flies
db incline bench
high pulls
bb skullcrushers
weighted pushups
other triceps work
sprints

Thursday
5 mile run
pt
static hangs, pullups, finger pullups
abs

Day 3 (Friday)
Deadlift
Good morning
1 handed deadlift
static grip holds
gripper work later
hypers

Day 4 (saturday or maybe sunday)
split jerk/military press
cgbp supersetted with explosive pushups
explosive bench
seated db press
db rotators
barbell curls
2-3 mile run medium pace (post workout) (some weeks may be replaced with circuit pt)

Abs (this is what I am doing when it says abs)
renegade row
v-ups
toe raises
bicycles
hanging leg raises
choppers
planks
L-sits
weighted situps

I will also try to do some pt on weight days, maybe pre- or a couple hours post workout.



Overall: 4 days lifting, 3 days running ( I may run on 1 or 2 extra days too), and a minimum of 2 days of pt.

I will also try to do circuits occasionally till I puke (maybe I'll get a video sometime )

 

[Tblock1]

Tuesday march 30th

2 mile run 13:44

difficulty: 6

Pushups, situps, flutterkicks, etc

This was right around my old record time and I haven't run for two weeks! It was actually pretty easy too wierd.....


I'm going to log my cardios this week to make sure my routine stays on schedule then after that I'll only log special cardios.

 

[Andalite]

Thats a LOT of exercises, dude.

 

[Tblock1]

Here's the vid I got the other day from my pullups.

Yeah I know it's a lot of exercises but so far it's going good. If I feel any over training I'll take a couple days off

 

[Andalite]

Here's the vid I got the other day from my pullups.

Yeah I know it's a lot of exercises but so far it's going good. If I feel any over training I'll take a couple days off

You don't feel overtraining, dude...all you feel are symptoms and by that point you're fucked. What you mean is if you feel overworked or overreached. If you actually overtrain in the true sense of the word it means your CNS is fried and the only thing which will save you is a 5000 calorie diet and a few weeks off lifting completely. Nobody wants to ever get closed to overtraining.

Btw...this definition of overtraining versus overreaching versus over worked is from Mel Siff's Supertraining but the same definitions have been copied by Rippetoe....

 

[Tblock1]

Wednesday 3/31/10

Bench
1x10x45
1x8x135
1x3x185
1x1x205
3x3x220

Front squat
1x5x135
1x1x185
3x5x185 (cross grip for last set)

DB incline bench
3x5xheaviest db PR

high pulls
1x3x135
5x2x195 PR

weighted pushups
1x5x45
1x5x80
couldn't do more because I was working out alone and my backpack wouldn't fit more weight

DB flies incline
3x8x40's

BB skullcrushers
3x5x105 PR (hard)

Alternating hammer curls
3x8x40's PR

Comments:
Decided on a 3x3 progression for bench, adding 5 pounds a week.
3x5x progression for front squats, adding 10 pounds.

 

[JDid23]

nice dude! I am on the same thing for bench, but might switch it up. For front squats, be careful- 10 lbs is more than you think, especially with a clean grip (harder).

 

[Tblock1]

nice dude! I am on the same thing for bench, but might switch it up. For front squats, be careful- 10 lbs is more than you think, especially with a clean grip (harder).

The reason I am doing 10 pounds a week is because I was doing 225x5 when I was back squatting much less, so I will go 10 pounds a week till I get to 205-15, then back it off down to 5 pounds a week.

andalite: So far I feel fine with this routine. I have over trained before, I was deadlifting squatting, curling benching, basically doing everything 3 days a week and I knew I was overtraining because I couldn't get a good pump, my weights weren't going up, and I was tired. Took a week off and felt after that though.

 

[ExtraMile]

just wondering 2 things:

1. why such a narrow grip for pullups? Do you just do them to see how much weight you can lift? I do mine wide because I do them for back size and strength...

2. How come you made such a drastic change to your routine? Have yuo changed goals or something? Or do you just want to do something differant?

nice pullup strength anyway 50lbs + bw is alot...

 

[Tblock1]

just wondering 2 things:

1. why such a narrow grip for pullups? Do you just do them to see how much weight you can lift? I do mine wide because I do them for back size and strength...

2. How come you made such a drastic change to your routine? Have yuo changed goals or something? Or do you just want to do something differant?

nice pullup strength anyway 50lbs + bw is alot...

1. The reason I do such a narrow grip for pullups is because that is standard military grip, and i often do them at home so I can't get a wider grip in on the bar at home. Most people I see use about that grip.

2. Are you talking about the change from the bill starr 5x5, or are you talking about the changes I made the other day? Wit the 5x5 I changed because I had stalled out. The changes I made the other day to the routine are not very big, all I did was took out pistol squats, made it db incline bench instead of incline or flat, added a run on saturday, and then wrote my running and pt schedule.

Thanks for comment on pullups, I'm really enjoying them and can't wait to get to 100 lbs+ bodyweight

 

[ExtraMile]

when i said the change i mean you said your changing to this: (before you were doing 5x5)

Day 1 (monday)
Squat
Pistol Squats (removed for now, or maybe on one of my pt days)
Powersnatches (2 handed and 1 handed)
weighted pullups and chinups
alternating hammer curls
reverse curls


Tuesday (some weeks may be replaced by circuit pt)
2 mile run fast
pushups, situps, flutterkicks, abs!

Day 2 (Wednesday)
Bench
Front squat
Db Flies
db incline bench
high pulls
bb skullcrushers
weighted pushups
other triceps work
sprints

Thursday
5 mile run
pt
static hangs, pullups, finger pullups
abs

Day 3 (Friday)
Deadlift
Good morning
1 handed deadlift
static grip holds
gripper work later
hypers

Day 4 (saturday or maybe sunday)
split jerk/military press
cgbp supersetted with explosive pushups
explosive bench
seated db press
db rotators
barbell curls
2-3 mile run medium pace (post workout) (some weeks may be replaced with circuit pt)

Abs (this is what I am doing when it says abs)
renegade row
v-ups
toe raises
bicycles
hanging leg raises
choppers
planks
L-sits
weighted situps

that is quite a big change, all the CGBP, flyed, explsovie pushups etc

and Ill have to video my chins some day because I swear I use a wider grip but I might be wrong...

 

[Tblock1]

when i said the change i mean you said your changing to this: (before you were doing 5x5)

Day 1 (monday)
Squat
Pistol Squats (removed for now, or maybe on one of my pt days)
Powersnatches (2 handed and 1 handed)
weighted pullups and chinups
alternating hammer curls
reverse curls


Tuesday (some weeks may be replaced by circuit pt)
2 mile run fast
pushups, situps, flutterkicks, abs!

Day 2 (Wednesday)
Bench
Front squat
Db Flies
db incline bench
high pulls
bb skullcrushers
weighted pushups
other triceps work
sprints

Thursday
5 mile run
pt
static hangs, pullups, finger pullups
abs

Day 3 (Friday)
Deadlift
Good morning
1 handed deadlift
static grip holds
gripper work later
hypers

Day 4 (saturday or maybe sunday)
split jerk/military press
cgbp supersetted with explosive pushups
explosive bench
seated db press
db rotators
barbell curls
2-3 mile run medium pace (post workout) (some weeks may be replaced with circuit pt)

Abs (this is what I am doing when it says abs)
renegade row
v-ups
toe raises
bicycles
hanging leg raises
choppers
planks
L-sits
weighted situps

that is quite a big change, all the CGBP, flyed, explsovie pushups etc

and Ill have to video my chins some day because I swear I use a wider grip but I might be wrong...

Wait......didn't I explain this before though? I'm not doing the 5x5 because I stalled out, this routine basically based around squat, bench, deadlift, and an overhead lift, just with a few add on's.

As for chinups, you probably do use a wider grip.

 

[the.gladiator1987]

Wait......didn't I explain this before though? I'm not doing the 5x5 because I stalled out, this routine basically based around squat, bench, deadlift, and an oberhead lift, just with a few add on's.

As for chinups, you probably do use a wider grip.

Yea just a few lol IM curious to see how it works out for you

 

[Tblock1]

Yea just a few lol IM curious to see how it works out for you

So far it is really fun and I am super motivated for workouts because there a ton of really fun exercises on there. Going to do a 5 mile run right now though at 8:00, it's going to be cold at first lol!
I'm probably going to remove squats and deadlifts and put a lot more biceps curls in my routine after reading the article I posted in the weightlifting section though.

 

[Tblock1]

5 mile run: 38:25
7:41 minute mile pace
Difficulty 6-7

Not too hard at all. Army Ranger minimum is 40 minutes, so this was a decent amount under the minimum and well under my fastest pace. Not bad for having run once in the last couple weeks and not having run over 3 miles in like 1 year lol! I actually impressed myself a lot, thought I would be a lot slower. Hardest thing about it was the incredible boredom!!!!!!

 

[ExtraMile]

lol I hate running!

 

[Andalite]

^^^ you can say that again.

 

[ExtraMile]

its kinda worrying that running hurts my joints even at my age

 

[Andalite]

its kinda worrying that running hurts my joints even at my age

You have to get used to it. I remember meeting this marathon runner who told me it took him years to get really good at it. Some people are born to run but for others they need to really practice and be patient through all the shin splints, aches and pains, etc etc...

 

[Tblock1]

You have to get used to it. I remember meeting this marathon runner who told me it took him years to get really good at it. Some people are born to run but for others they need to really practice and be patient through all the shin splints, aches and pains, etc etc...

I feel like I have always been born to run, it just feels smooth and easy to me. Gets boring as hit doing 5 miles especially because I don't have an ipod, but it was pretty effortless even though I thought I was out of running shape. I have gotten mild shin splints running on the treadmill before though.

EM: You might want to run 1-2x a week a short distance to get your joints used to it, heart health is extremely important in life.

 

[ExtraMile]

I feel like I have always been born to run, it just feels smooth and easy to me. Gets boring as hit doing 5 miles especially because I don't have an ipod, but it was pretty effortless even though I thought I was out of running shape. I have gotten mild shin splints running on the treadmill before though.

EM: You might want to run 1-2x a week a short distance to get your joints used to it, heart health is extremely important in life.

I used to get super bad shin splints even after 5 mins jogging.

I do my cardio 15mins cycling twice a day 3 times a week

 

[Andalite]

I used to get super bad shin splints even after 5 mins jogging.

Me too. It still happens. But...it takes time to adjust to actual jogging. I am the same as you, bro...shin splints that take a LONG time to go lol...

 

[ExtraMile]

yeah man the next day my shins hurt so much its hard to walk up stairs, it hurts my knees and ankles sometimes too. When I said I used to get shin splints, I meant when I used to run lol, I bet I would get them straight away if I did any running now, and probably alot worse cause Im heavier now...

 

[Tblock1]

Friday 4/2/10

Deadlift
1x5x135 (over)
1x5x185 (over)
1x5x205 (over)
1x2x255 (over)
1x2x315 (over)
1x5x380 PR (mixed belt)
1x3x255

Good morning
1x5x225 PR (belt)
1x2x225
1x8x135

Comments: I managed to fit another 2.5 plate on both sides, basically I rearranged all the plates cause a few are skinnier and barely fit it on. 380 is the true max though. My tendon started killing me mid set though, my grip really gave out cause I didn't have chalk and the tendon was freaking out. I probably should've worn straps, this tendon is never gonna heal if I don't give it some rest. However 380 did feel pretty easy, could've pulled maybe 10 pounds more for 5.

Any advice on what to do for it?