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Kickbackzz, Pec Deckzz, and Flyezz

Just about straight-legged.....my back is so much stronger than my legs, I don't even think it'd help to try to incorporate them, lol
 
BiggT said:
Just about straight-legged.....my back is so much stronger than my legs, I don't even think it'd help to try to incorporate them, lol
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lol...same here (reletively of course...cuz i'm not pullin' close to 600 yet) :verygood: Monkey arms help too, LOL... i think i could stratch my feet without bending over.
 
Sarge, I have monkey arms too.....I filled out my leverages pretty good, so it is hard to tell from pics.....but, I am 71-72" tall and I have a 77" wing-span.....I'm fucked up though because my presses are relatively strong.....it is just my squatting that blows.

CS, about the oly lifting shoes...go figure, right? I would never advise ANYONE to pull in them, but I don't plan on stopping, lol.
 
585 for 5 is damn good, you must be @ around a 655 max if you pulled before squats. Very impressive esp. with all that workload before
 
hi biggT

don't you think 3x HIIT per week is too much for the legs besides squats... ??

me normally done it one or max. two times per week, 20-30min. sessions but I think it is not so good for performing the heavy squats on the other days...or when to set personal records at the squats....
also done last saturday and sunday each one sessions HIIT and so, yesterday I f***ed up at the squats at 117,5 kgs x4 (5 reps were planned)
and I am sure that it wouldn't missed if I had one day complete off on the sunday.....

greets, Svet
 
Svetislav_aka_Waczlaff said:
hi biggT

don't you think 3x HIIT per week is too much for the legs besides squats... ??

me normally done it one or max. two times per week, 20-30min. sessions but I think it is not so good for performing the heavy squats on the other days...or when to set personal records at the squats....
also done last saturday and sunday each one sessions HIIT and so, yesterday I f***ed up at the squats at 117,5 kgs x4 (5 reps were planned)
and I am sure that it wouldn't missed if I had one day complete off on the sunday.....

greets, Svet
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You're right. I might keep it to twice a week max, definitely Saturday morning and maybe Wed after the front squats. I do have a feeling it'd negatively impact my lifting over the course of a few weeks. If you want to push sprints, you need to backoff on the squats to once a week or so, I don't want to do that now, so the HITT needs to get limited.
 
sgtslaughter said:
lol... I wish I could remedy my lifting problem with eatin' some Ice cream :)
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That is an advanced training technique only suitable for lifters like The T.

T: Does it bother you to be feared in your gym? It sure bothers me when my own dogs fear me in my basement home gym. It's very stressful and all the women oggling me really bums me out.
 
your dogs are reacting to the Media Driven label on bodybuilders. I think it has to do with the intensity of the smell of my gym clothes, and my physical sweatiness and presence IN PERSON... but I had some attitude from a shi zhu in my building the other day, but I let it subtley "punk me"

I got a kick out of letting it lick my hand for a bit, but its not for a trap or anything.
It knew when it had gone too far on some level,
and when I called it a lovely fluffy little thing speaking softly, using reason, it seemed to "get it"
 
LOL, lets bring the fun to my journal....do you guys from up north ever notice how birds FEAR your huge muscles and imposing stature this time of year and fly South??? It sucks, I am just a big, misunderstood musclehead.
 
I trained today.....I will include last week's Tues for reference for those following along with the progression

Tues. 10/17/06

Power Clean: 45 and 135 x a lot of warm-ups, 185x3, 225x3, 255x3, 280x3x3

Clean Pull: 315x3, 340x3, 365x3, 380x3

Chins: Bodyweight x 11, 10, 10

Decline Situps: Bodyweight x 3x20

Good workout, I am being conservative with the cleans for 2 reasons....1 is because of the heavy deadlifts on Monday, and 2 is because my yank is all kinds of fucked up, some aren't straight, some aren't finished to full extension, and the only remedy is squat cleans, which just don't fit into my plans right now.

BiggT said:
Power Cleans: 45 and 135 x a lot of warm-ups 185x3, 225x3, 255x3, 275x3x3

Clean Pull: 315x3, 335x3, 355x3, 365x3

Chins: Bodyweight x 11, 10, 10

Felt good today, I had no soreness or fatigue at all from squats and deadlifts yesterday, so I am ecstatic about my current conditioning and workload tolerance.
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BiggT said:
LOL, lets bring the fun to my journal....do you guys from up north ever notice how birds FEAR your huge muscles and imposing stature this time of year and fly South??? It sucks, I am just a big, misunderstood musclehead.
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You jackass. LoL That's also why Santa no longer visits you.



And nice lifting too probably. I haven't read it but it's always the same with you. LoL
 
With these impressive numbers you will be having all of us heading to baskin robbins before the gym just trying to get a tiny bit of your magic! DAMN is all I have to say, especially on those overhead presses. If you ever decided to get into bodybuilding, you would be a force. Unreal, just unreal....
 
C3bodybuilding said:
With these impressive numbers you will be having all of us heading to baskin robbins before the gym just trying to get a tiny bit of your magic! DAMN is all I have to say, especially on those overhead presses. If you ever decided to get into bodybuilding, you would be a force. Unreal, just unreal....
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Thanks, brother. How's your diet going? If I remember, you have been cramming massive amounts of calories down.
 
BiggT said:
LOL, lets bring the fun to my journal....do you guys from up north ever notice how birds FEAR your huge muscles and imposing stature this time of year and fly South??? It sucks, I am just a big, misunderstood musclehead.
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They are flying here for the shade created by traps and lats
 
Last night's workout, Wed. 10/18/06.....I'll include the previous Wed too.

Standing Strict Press: 135x10, 185x5, 205x5, 215x5...BTN Push Press: 235x3, 245x3, 255x3, 265x3, 270x3 (back to just BTN PP next week and will start pushing the top triple again.

Front Squat: 135x5, 135x5, 225x5, 275x5, 315x5x5

Flat D-bell Bench: 100s x 15-15-15

No problems, wanted more volume on front squats as my back squats have been low-volume. PP's were all easy, but haven't done them in 3 weeks, so nothing crazy.

BiggT said:
Strict Standing Press: 135x5, 185x1, 215x1, 245x1, 260 x 5 singles, 225x 4-3-3-3-3 (260 is a PR for strict pressing, I've never strict pressed that much in my life at any point, I credit all the BTN Push Presses, which I am going back to after the next 2 weeks)

Front Squats: 135x5, 225x5, 295x5, 315x5, 330x3, 340x3, 350x3, 385x1 (I will add to these next week and the week after, they were all pretty easy)

Decline Situps: Bodyweight x 3 sets of 20, I haven't done these in weeks and I am still sore from them.

That was it, short and sweet.....the pressing took a damn long time.
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Interesting how you don't try and beat each set by 5lbs or a rep....Maybe thats my problem, for example if I did 220x5, 240x5, 250x5 etc...I'd immidiately the next week try and do 225x5 245x5, 255x5, etc....So what you would reccomend is #1 not doing a single every week and number 2, if I finish last week with 260x5, then beat that by 5lbs,,,correct?

Sorry toi hijack brutha, I'm done......you can respond on my thread...good luck to ya....Mount this weekend? Did you know Da Berg has the LONGEST losing streak in the united states??? LOOLLLL FmMMMEMEMEM
 
JKurz1 said:
Interesting how you don't try and beat each set by 5lbs or a rep....Maybe thats my problem, for example if I did 220x5, 240x5, 250x5 etc...I'd immidiately the next week try and do 225x5 245x5, 255x5, etc....So what you would reccomend is #1 not doing a single every week and number 2, if I finish last week with 260x5, then beat that by 5lbs,,,correct?

Sorry toi hijack brutha, I'm done......you can respond on my thread...good luck to ya....Mount this weekend? Did you know Da Berg has the LONGEST losing streak in the united states??? LOOLLLL FmMMMEMEMEM
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I'll pop in your journal in a minute.....I like Mount. B-W can ball, they're a decent team, but Mount is in another stratosphere, I thought OH Northern would give them a game last week, but I was wrong about that, lol.
 
I can't get out to OH this w/e from nepa. I was just in MI 2 weeks ago. Have you seen Mount in person this year yet?
 
Wilkes-Barre....it is Mid-Atlantic Conference country. I went to King's ....they're decent as hell this year, they lost in Week 1 to St John Fisher, but rolled off 5 straight. Wilkes U is our cross-town rival....They're 6-0, ranked 12, they knocked off Del Val and Widener, we play last game of the season. If Wilkes can get through Rowan in the playoffs, they may have a Stagg Bowl date with Mount Union.....I don't think anybody in D 3....or D 2 for what it's worth can roll with Mount this year.
 
It looks like Wed. you spent a decent amount of time on weights that are maybe in the 80-85% range? When your maxes are 380, you've got a lot of room to move down and still apply a lot of tonnage (e.g., 5x5x315). I'm wondering if part of my problem is that I'm always working around the 90-95% range, trying to muscle out best sets of 5 all the time. Have you done that, and noticed any difference? Do you make strength or size gains when you spend time w/ 'lighter' weights? Or is this just temporary while you ramp up?
 
Protobuilder said:
It looks like Wed. you spent a decent amount of time on weights that are maybe in the 80-85% range? When your maxes are 380, you've got a lot of room to move down and still apply a lot of tonnage (e.g., 5x5x315). I'm wondering if part of my problem is that I'm always working around the 90-95% range, trying to muscle out best sets of 5 all the time. Have you done that, and noticed any difference? Do you make strength or size gains when you spend time w/ 'lighter' weights? Or is this just temporary while you ramp up?
Click to expand...

I always like to include some type of high volume work, since my squats and pulls are low volume, I decided to use fronts to hammer volume. I make a lot of size gains with lighter % of max, like 80-85% and high volume. I get stronger too, the 5x5 has very direct carryover to 1 top set of 3-5 I noticed.

Working around the 90-95%-range all the time will be detrimental when it is inappropriate. I feel it's inappropriate for trainees (like myself) that can't just add weight to the bar every week for months on end and simply make linear progress....if hammering with such a % of max is blowing you out, you may very well be at that point.....when pushing 1x5, the top sets will feel like a fight, the 5x5 shouldn't be like this, all 5 sets should be pretty fast and snappy (not pathetically easy and not speed work) but you should feel 'good' afterwards and if you had to, another 1-2 sets should be do-able.
 
Also, just to add.....I am not scientific with this, lol....I am a very good "guesstimator" and whatever I pick ends up to be 80-85% or so, but the process I use is like this; "I can hit a single with 385-405, and a 5 with 330, and they feel a certain way, so if I want my 5x5 to feel a certain way, I'll use this weight".
 
You'd be doing well to hit 90% for a set of 5, I'm always down to triples by that stage.

My guideline for a 5x5 weight used to be around an 8-RM. These days, I tend to look in my workout logbook at a past performance and adjust from there.
 
Good stuff.

I'm noticing that week in and week out, my 1x5 and 5x5 weights are not that far apart, maybe 10-12 pounds. So the 5x5 straight sets are very very tough and definitely not "snappy." LoL On the flip side, if you're pushing for new 5x5 bests, then eventually those sets are going to get beyond snappy, right? And that's where I'm at constantly. I'm always trying to add some weight to my top set of 5 and to my top sets of 5x5.
 
Yeah, they will get tougher at the end of a training cycle or loading period, but don't burry yourself 1-2 weeks in though
 
BiggT said:
Yeah, they will get tougher at the end of a training cycle or loading period, but don't burry yourself 1-2 weeks in though
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You def need to be a mod bro....ou got more strength building knowlede than anyone around here....if this works for me, you'll have my forever props.....I am brilliant when it comes to nutrition....I can take someone who is 20% and get them to sub 10% if they listened to a tee....applying it to myself, christ.....thats a nother story..... :worried:
 
Lifted today....Fri. 10/20/06.....I'll post last Fri's workout too for anybody following the progression...

Close-Grip Bench Press: 135x15, 225x5, 300x5, 320x5x5 (these were easier than 315 last week)

Back Squat: 135x15, 225x5, 315x5, 365x5, 385x5, 405x5, 440x3, 385x8 (these felt great, I hope 440 gets smoked on Mon for 5, honestly, the hardest set was 135x15 getting the knees into the groove, I've had some minor tendonitis since 1996, lol)

Pendlay Row: 135x10, 225x5, 245x5, 275x5, 295x5, 315x5 (went well, I hope I didn't fuck myself too soon, as 315x5 ties a PR on these)

Jump Shrug: 315x5, 405x5, 455x5, 495x5, 525x5, 550x5, 405x20





BiggT said:
Back Squat: 135x15, 225x5, 315x5, 365x5, 385x5, 405x5, 435x3, 365x8

Close-Grip Bench: 135x15, 225x5, 300x5, 315x5x5

Pendlay Row: 135x10, 225x5, 245x5, 265x5, 285x5, 305x5 (haven't done these in a little bit, should be much better by week 3)

Standing D-Bell Curl: 55sx8, 60sx8, 65sx8
Click to expand...
 
You def need to be a mod bro....ou got more strength building knowlede than anyone around here....
Click to expand...

I'd definitely second the motion on this, JKurz1.

I've started a SF 5x5, been reading along for the education. Of course there's some inspiration in seeing the strength and size that BiggT has build using a 5x5 style of training as well.
 
Thanks for all the props.......I did some screwing around this morning, I woke up at 7 for no good reason, so I went out to breakfast, then hit the gym.

I did HIIT cardio on the treadmill, warmed up, then 1 minutes sprint with something between 7.0-10.0 MPH, followed by 1 min walk at 3.5 MPH.....did this for a total of 20 Min (after warm-up)

Then did barbell curls.....45x5, 95x5, 115x5, 135x5, 145x5, 155x5, (at this point, the inner high school kid in me came out).....165x1, 175x1, 185x1 (this is a PR, lol)....then 135x10......I have to admitt, I love curling, for real, lol.
 
Heh heh . . . did you use the Weider Arm Blaster to make sure you were keeping your upper arms locked against your torso?

. . . .

If you're not used to sprinting (i.e., dont' do it regularly), isn't that going to tear up your legs for at least 2 days?
 
Protobuilder said:
Heh heh . . . did you use the Weider Arm Blaster to make sure you were keeping your upper arms locked against your torso?

. . . .

If you're not used to sprinting (i.e., dont' do it regularly), isn't that going to tear up your legs for at least 2 days?
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I'd sooner stop lifting before I used a Weider Arm Blaster, lol......With sprints, if they were 100%, yes, they'd demolish me for about 4 days not being conditioned to do them, but even with the treadmill at 10.0 MPH, I wouldn't say it is anymore than 80% or so, maybe not even.
 
Awesome session Friday.. lol.. those 300+ rows stick out like a sore thumb Holy :cow: :chomp:

Flat is going smoothly :) Ouuuu are you pushing your back squat for a few weeks?

lol... most A & F'ers would kill for a HUUUGGGGEE CURRLLLZZZ session like that!!!!!!1!!
 
My back squat PR is 515..... I'm pushing it for a few weeks, probably more, to see if I can get to about 465x5. The back squat just isn't my lift....I like them, I just don't have the best leverages for them.....as long as it stays around 100lbs more than my bench, I'm happy enough, lol.
 
BiggT said:
My back squat PR is 515..... I'm pushing it for a few weeks, probably more, to see if I can get to about 465x5. The back squat just isn't my lift....I like them, I just don't have the best leverages for them.....as long as it stays around 100lbs more than my bench, I'm happy enough, lol.
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wow! that's a large squat... and you're ANYTHING but average in the gym man.

lol, an equal bench would be kinda interesting...even if it's 500:500
 
BiggT said:
Then did barbell curls.....45x5, 95x5, 115x5, 135x5, 145x5, 155x5, (at this point, the inner high school kid in me came out).....165x1, 175x1, 185x1 (this is a PR, lol)
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Clearly your most important PR of the week...good thing you got it on video.

This was a really impressive week of lifting, even by your high standards. Are those CGBPs getting close to PR territory, too?
 
LOL...CS, the only thing better than that video are the comments people leave for the kid.

Come to think of it, these may be CGBP PR's for a 5x5....1x5 is either 330 or 335, I can't remember.
 
Monday 10/23/06.....last Monday highlighted below....tonight was a 2 hour long beauty

Flat Bench: 135x15, 225x5, 300x5, 335x5, 350x5, 380x3, 380x3 (both sets of 380 are PRs for triples) (everything felt nice and tight, I benched first because I got to the gym a little late, and the guys from the crew I like to give me handoffs were just finishing up, and I wasn't about to ask any of the A and F ers for liftoffs on heavy 3's, so I had to bench first to enusure non-gay spotting)

Back Squat: 135x15, 225x5, 315x5, 365x5, 405x5, 440x5 (these were all fast til 440, which was smooth and not a problem, last rep was a bit hard, but never in doubt)

Deadlift: 225x5, 315x5, 405x5, 495x5, 595x4 (PR, wanted 5, but I'll take the pr any day)...did these in my oly lifting shoes, lol, it is pretty much taboo to do this, but fuck it, it works well for me, everytime I wear chucks or go in just socks, something gets screwed up.....I am not DLing for a few weeks, then I want to destroy 650 for a huge 45lb PR).

Flat D-Bell Press: 105s x 4 sets of 12

Good workout today......weighed in at 255 even....this is the 3rd and final week of this setup, next week will be a deload.

BiggT said:
Lifted today....Mon 10/16/06

Back Squat: 135x15, 225x5, 315x5, 365x5, 405x5, 435x5

Flat Bench: 135x15, 225x5, 300x5, 335x5, 350x5, 365x5 (same as last week, a little harder than last week, see explanation further down, lol)

Deadlift: 225x5, 315x5, 405x5, 495x5, 585x5 (PR for 5 reps)...I was amped up after this, I brought a pair of chucks, but said fuck 'em and pulled in my olympic lifting shoes for good luck, lol, pulling in an elevated heel is supposedly a big no-no, but it works for me, so I am gonna keep doing it.

Incline Press: 135x10, 225x10, 265x10 (just a little extra work)
Click to expand...
 
nice #s man...that is a lot of core lifts in a day son...shiiiiiit

BiggT said:
Monday 10/23/06.....last Monday highlighted below.

Flat Bench: 135x15, 225x5, 300x5, 335x5, 350x5, 380x3, 380x3 (both sets of 385 are PRs for triples) (everything felt nice and tight, I benched first because I got to the gym a little late, and the guys from the crew I like to give me handoffs were just finishing up, and I wasn't about to ask any of the A and F ers for liftoffs on heavy 3's, so I had to bench first to enusure non-gay spotting)

Back Squat: 135x15, 225x5, 315x5, 365x5, 405x5, 440x5 (these were all fast til 440, which was smooth and not a problem, last rep was a bit hard, but never in doubt)

Deadlift: 225x5, 315x5, 405x5, 495x5, 595x4 (PR, wanted 5, but I'll take the pr any day)...did these in my oly lifting shoes, lol, it is pretty much taboo to do this, but fuck it, it works well for me, everytime I wear chucks or go in just socks, something gets screwed up.....I am not DLing for a few weeks, then I want to destroy 650 for a huge 45lb PR).

Flat D-Bell Press: 105s x 4 sets of 12

Good workout today......weighed in at 255 even....this is the 3rd and final week of this setup, next week will be a deload.
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Yeah it is, CN....but I can really only handle a 3 week block like this, it runs down the CNS and the workouts are just too damn long and mentally draining....next week is squats and pulls 3 times a week and presses twice.
 
gotcha...what you bring up about CNS and the mental aspect is very important, I feel like its often overlooked

BiggT said:
Yeah it is, CN....but I can really only handle a 3 week block like this, it runs down the CNS and the workouts are just too damn long and mentally draining....next week is squats and pulls 3 times a week and presses twice.
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yo biggy, do your workouts usually take 2 hours or so? and are you doing HIT cardio on nontraining days? cuz i had to cut down some cardio in the past week or so b/c it was getting harder on my recovery time
 
Jesus H. Christ.

Amazing workout, I'm stoked for my own Wednesday/Thursday sessions this week, you've inspired me!

BiggT said:
Monday 10/23/06.....last Monday highlighted below....tonight was a 2 hour long beauty

Flat Bench: 135x15, 225x5, 300x5, 335x5, 350x5, 380x3, 380x3 (both sets of 380 are PRs for triples) (everything felt nice and tight, I benched first because I got to the gym a little late, and the guys from the crew I like to give me handoffs were just finishing up, and I wasn't about to ask any of the A and F ers for liftoffs on heavy 3's, so I had to bench first to enusure non-gay spotting)

Back Squat: 135x15, 225x5, 315x5, 365x5, 405x5, 440x5 (these were all fast til 440, which was smooth and not a problem, last rep was a bit hard, but never in doubt)

Deadlift: 225x5, 315x5, 405x5, 495x5, 595x4 (PR, wanted 5, but I'll take the pr any day)...did these in my oly lifting shoes, lol, it is pretty much taboo to do this, but fuck it, it works well for me, everytime I wear chucks or go in just socks, something gets screwed up.....I am not DLing for a few weeks, then I want to destroy 650 for a huge 45lb PR).

Flat D-Bell Press: 105s x 4 sets of 12

Good workout today......weighed in at 255 even....this is the 3rd and final week of this setup, next week will be a deload.
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Thanks boys.....Rocco, I am just doing the HIIT on Saturdays now, I just want to get my back squat up right now, so I decided to keep it to once a week.......while I am not contest bodybuilder conditioned, I don't really have any bodyfat issues, and if/when I want to trim down, I can still eat like an asshole, but just less of an asshole and drop 30lbs in no time flat.......This current phase, the Mon and Fridays take about 2 hours and Tues is about 45 min and Wed is maybe an Hour +
 
Good grief! That's an amazing workout. Nice job on several PRs. Great work. I hope you aren't getting to used to those 2 hr. workouts. LoL

I like your 3 week loading pattern. If I had more time, I'd work more volume.
 
And I wouldn't dream of doing any heavy standing lifts without oly shoes so you are not alone there (though squatting barefoot is kind of fun sometimes). The stability is unparallel. Why in the world would anyone want to be standing on a spongy surface when they do any lift is beyond me.
 
someone is setting standards around hera! :rasta:
 
Trained last night Tuesday 10/24/06....I'll highlight the previous Tuesday's workout at the bottom.

Power Clean: 45 and 135 x about a million warm-ups, 185x3, 225x3, 255x3, 280x3x3.....same as last week, for 2 reasons, one I am feeling the accumulated fatigue of deadlifting 2 weeks in a row and pulling PRs 2 weeks in a row.....and two, my pull has fawked itself up, it isn't as straight as it should be, and I am run down/'overreached' so I am not quite finishing them....this will do for now, but I do need a few weeks of squat cleans to fix it.

Clean Pull: 315x3, 340x3, 370x3, 390x3

Chins: Bodyweight x 11, 10, 10

Decline Situps: Bodyweight x 3 sets of 20


BiggT said:
Tues. 10/17/06

Power Clean: 45 and 135 x a lot of warm-ups, 185x3, 225x3, 255x3, 280x3x3

Clean Pull: 315x3, 340x3, 365x3, 380x3

Chins: Bodyweight x 11, 10, 10

Decline Situps: Bodyweight x 3x20
.
Click to expand...
 
al420 said:
So is it time to start adding weight to the Decline Situps?
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I should, but I figure I get enough ab/core work with the lifting, so fuck it, 3x20 once a week should be sufficient.
 
Tonight's workout....Wednesday 10/25/06......last Wed. will be highlighted below.

Behind-the-neck push press: 135x10, 185x5, 225x5, 255x5, 265x3, 270x3, 275x3 (5 away from PR)

Front Squat: 135x5, 135x5, 225x5, 275x5, 315x1, 320x5x5 (tough and a mental battle, last one was a grinder with lots of breathing, I believe this is a '5x5' pr on these)

Standing Dumbell Overhead Press: 65s x 4 sets of 12

Overall a good day.


BiggT said:
Last night's workout, Wed. 10/18/06
Standing Strict Press: 135x10, 185x5, 205x5, 215x5...BTN Push Press: 235x3, 245x3, 255x3, 265x3, 270x3 (back to just BTN PP next week and will start pushing the top triple again.

Front Squat: 135x5, 135x5, 225x5, 275x5, 315x5x5

Flat D-bell Bench: 100s x 15-15-15
Click to expand...
 
Friday 10/27/06 (last Fri highlighted beneath)

Close-Grip Bench: 135x15, 225x5, 300x5, 325x5x5

Back Squat: slight on the fly change from the plan, 135x15, 225x5, 315x5, 365x1, 385x1, 405x5x5

Pendlay Row: 135x10, 225x5, 255x5, 275x5, 295x5, 320x5

I now officially feel like I got run over by a train.....I am gonna come in tomorrow and clown around and do some calves and strict curl obscene amounts of weight to show The Hollister-wearing punks what's up, lol. Next week is an unload, thank God.

BiggT said:
Lifted today....Fri. 10/20/06

Close-Grip Bench Press: 135x15, 225x5, 300x5, 320x5x5 (these were easier than 315 last week)

Back Squat: 135x15, 225x5, 315x5, 365x5, 385x5, 405x5, 440x3, 385x8 (these felt great, I hope 440 gets smoked on Mon for 5, honestly, the hardest set was 135x15 getting the knees into the groove, I've had some minor tendonitis since 1996, lol)

Pendlay Row: 135x10, 225x5, 245x5, 275x5, 295x5, 315x5 (went well, I hope I didn't fuck myself too soon, as 315x5 ties a PR on these)

Jump Shrug: 315x5, 405x5, 455x5, 495x5, 525x5, 550x5, 405x20
Click to expand...
 
Extra day to screw off today.....10/28/06

D-bell Hammer Curl: 40x8, 50x8, 60x8, 70x8

Barbell Curl: 95x5, 115x5, 135x5, 155x5, 160x5, 135x12

I feel like death from the past 3 weeks of lifting.........deload next week will be MUCH NEEDED.....weighed in at 258, I'd love to break 260 during my unloading week.
 
Did you kiss the peaks at the top of each DB curl???

nice work over the past few weeks. Are you going to go into triples and singles over the next few weeks or just take a break?
 
Honestly, I don't know what I am going to do...definitely no deadlifting, I am thinking some singles though on back squats and maybe bench.
 
Why don't you just drop deadlifting altogether, replace that with light goodmornings or RDL, no heavy backsquatting (only like like 60-70% stuff for recovery) and front squats in the 80% range with 1 day heavy bench and heavy front squat.

Then just tag in all the BBing stuff I know you love into that setup.

:D
 
You'd probably need only a week of that too, and then come back and hit 90, 95, 100/5% the next three weeks.

So the deload week might be

Light Oly Lift (Psn or PC)
Light Front Squat
Light Bench
RDL
BB

70% Backsquat
Push Press
Heavy BBing stuff

Rest

Light olys (whatever you did not do first day)
90% front squat
RDL
BBing

80% back squat triples
heavy bench
Heavy BBing
 
good idea on dropping deads, they're the hardest on the CNS and there's no way you'd dig out the hole if you were still doing them. Tough when you were pulling some big #s recently

plus the lower back breather might get you another 25+ on squats :)
 
Thanks guys, I am certainly not gonna deadlift for a while.....SR, I like the setup, I think it's just what the Dr. ordered.
 
Take a week, buy some new UA, road trip to Connecticut to visit the UA outlet, and just work on your unilateral DB laterals for a week or so. Come back feeling refreshed. Drop your Ultima2.0 dose from 38 caps/day to 35 or so if you're not lifting. Keeps you focused on recovery that way.
 
BiggT said:
Friday 10/27/06 (last Fri highlighted beneath)

Close-Grip Bench: 135x15, 225x5, 300x5, 325x5x5

Back Squat: slight on the fly change from the plan, 135x15, 225x5, 315x5, 365x1, 385x1, 405x5x5

Pendlay Row: 135x10, 225x5, 255x5, 275x5, 295x5, 320x5

I now officially feel like I got run over by a train.....I am gonna come in tomorrow and clown around and do some calves and strict curl obscene amounts of weight to show The Hollister-wearing punks what's up, lol. Next week is an unload, thank God.
Click to expand...

Looks like a really nice little workout right there. You gotta get that guy in your new pic to put some size on! He looks like some sort of :rainbow: cyclist or something........oops.....shit....:worried:
 
I started the Super Rice-inspired deload week, and I already feel better, ....Here's what I did today....

Mon. 10/30/06

Flat Bench: 135x15, 225 x 5 sets of 10

Power Clean: 45 and 135 x warm-ups, 185x1, 225x1, 245x1, 265x1, 285x1, 285x1, 285x1

Front Squat: 135x5, 225x5, 275x5x5

Romanian Deadlift: 225x5, 315x5, 405x5x5 (I deweight these, so I guess they're Straight-leg DLs.....but I prefer the sexy Eastern-Euro name, lol).
 
BiggT said:
I started the Super Rice-inspired deload week, and I already feel better, ....Here's what I did today....

Mon. 10/30/06

Flat Bench: 135x15, 225 x 5 sets of 10

Power Clean: 45 and 135 x warm-ups, 185x1, 225x1, 245x1, 265x1, 285x1, 285x1, 285x1

Front Squat: 135x5, 225x5, 275x5x5

Romanian Deadlift: 225x5, 315x5, 405x5x5 (I deweight these, so I guess they're Straight-leg DLs.....but I prefer the sexy Eastern-Euro name, lol).
Click to expand...


Nice workout here. I think you should give your back a break and stick to light RDLs (don't deload the weight and just get a nice stretch at the bottom in your hams). Don't go over 70% of your DL.

It's just light weights for a week :) I forget how strong you are, and was about to freak out when I saw the 400# rdls... haha
 
FFQuads said:
Looks like a really nice little workout right there. You gotta get that guy in your new pic to put some size on! He looks like some sort of :rainbow: cyclist or something........oops.....shit....:worried:
Click to expand...

You wear Under Armour........to movie theaters, restaurants, and night-clubs.
 
no, but my boyfriend does.. while he does his Croation Kickbacks

enjoy the deload, wish i had the common sense to take one myself
 
ChinkNasty said:
lol for all the hatin yall do on UA, any of u guys actually work out in UA?
Click to expand...
I have a pair of black UA shorts I bought a few years back... still fit (the LOOSE kind!).

They wick the sweat off my boyish glutes nicely :qt: especially during my Lithuanian Leg Lifts.
 
WoNderWoMan25 said:
EW. PLEEEEEEEEEASE STOP.
And, is UA the male equalivant of bebe sport for women?
Click to expand...
this is your typical UA wearing guy:
http://www.youtube.com/watch?v=sl1XrHeG1WI

We like cranking on them. I do however appreciate that they are not contributing to the obesity epidemic in the United States though... at least they're doing something.

In addition, UA is NOT supposed to be a "Stand Alone" garment (the spandex skin tight stuff)... these people need to wear t-shirts over them.
 
WoNderWoMan25 said:
EW. PLEEEEEEEEEASE STOP.

And, is UA the male equalivant of bebe sport for women?
Click to expand...

It's pretty close....worse as it is totally inappropriate....here is the inside joke. UA is to protect athletes from outside elements (heat/cold etc etc) it is perfectly acceptable to wear it playing football/hockey/soccer/baseball/whatever sport really.......wearing it to the weightroom is grounds for being made fun of, and wearing it "out" (bars/restaurants/on dates etc is grounds for a severe beating)....ex. being 28 year old guy who weighs about 170lbs wearing Youth size XL UA at the movies with his 14 year-old girlfriend who he met on 'myspace' by telling her he is "18" lol.
 
WoNderWoMan25 said:
EW. PLEEEEEEEEEASE STOP.

And, is UA the male equalivant of bebe sport for women?
Click to expand...
:lmao: I have BOTH lol But I've never worn the BEBE to the gym lol :)

:evil:

I love my UA too :) I like the loose fitting UA shirts for guys and have been told that the shorts are very comf. as well.

*edit* What the h3ll am I talking about lol, I do agree it shouldn't be worn for ocassions not related to sports/training though, just looks very silly .
 
Last edited:
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