Journey To A Beast!

[SCREW]

hey has anyone tried this ab workout?

someone is on the ground and they do a leg lift and while his legs are at a 90 degree angle of whatever there is someone above him and he gives his legs a quick push and the guy doing the leg lift has to stop his legs from hitting the ground...4 sets of 8 reps

The football coach told me that one and i did it once and i have never had a bodypart be that sore the next day

 

[SaiBoT]

Yeah that's very popular at martial arts and team sports. Very good!!!

 

[SCREW]

WHAT I ATE TODAY:

7:00
bowl of cereal
5 pieces of those microwave bacon things

12:00
nachos
grapes
piece of cherry pie

4:00
2 snack packs

5:15
2 baloney sandwiches

7:30
bowl of chicken alfredo pasta
one piece of garlic bread

9:30
bowl of chicken alfredo pasta
Whey protein shake with oats


like i said i have 2 huge breaks in there because of school and i cant really eat any more because we only have like a 15 minute lunch break...yup schools gay

 

[ExtraMile]

You need more for breakfast imo
I swear Iv suggested omlettes on this thread more than once...

 

[SCREW]

hey guys i got some bad news...i might have broken my right middle finger last night from playing backyard football

im getting it looked at today so once i no whats wrong with it i will tell ya

im not sure what i will be able to do with a broken finger...would you recommend to stop doing 5x5?

and just do a lot of legs im pretty sure i can still do squats

 

[SaiBoT]

Let us not take jumpy conclusions it might have been a sprain. Anyway keep doing the squats those alone can make you big.

 

[SCREW]

ya its broke i am in a splint and in a week i will go back and get x-rayed again to see if i need to keep the splint when i do get x rayed and there is no improvement i will have to wear to the splint for abour 4-5 more weeks

so you think i should just do squats in the same form of 5x5?
with some ab work also and this way i can get conditioned

 

[SCREW]

the madcow 5x5 program will be put on hold until my finger is healed so for the next 4 weeks i will be doing part of the smolov squat program,,,the 1st phase

it goes like this:
Week 1
Day 1 - 4x9 70% of 1RM
Day 2 - Rest
Day 3 - 5x7 75%
Day 4 - Rest
Day 5 - 7x5 80%
Day 6 - 10x3 85%
Day 7 - Rest

Week 2 - add 20lbs!

Week 3 - add 10lbs

Week 4- Rest until Thurs or Friday - test new Max. Most people add around 40-55 lbs from what I hear

 

[SCREW]

my 1rm for squating is 190 thats is what im going off of.

WEEK 1 DAY 1 MONDAY

workout today: 4 sets of 9 reps with 130 lbs

i felt good doing these they were tireing but they werent as bad as i thought

ABS:
laying leg raises:
4 x 8-12

Weighted Incline Sit-ups:
4 x 8-12


three times a week i will be doing abs, monday, wednesday, and friday

 

[SaiBoT]

How low do you go on your squats?