Old-School 3 day per week thread....

[The Shadow]

...a couple of peeps from the C&C Board are gonna give it a try.

At least one - Frorider is gonna chart everything, sets, reps, weight, diet scale weight etc.

OK bro - here's your thread.

Copy and Paste routine.




Guys - also, please do not criticize routine (no flames) unless opinions are asked for.

Thanks.

 

[frorider6]

This is the thread that sparked all the discussion.
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=97118&perpage=20&pagenumber=1



Here's the routine I'm doing, modified slightly from the one Cornholio suggested:

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday


After this routine, I may switch to the one BuggyWhips posted on the thread or I may switch back to a 1x a week per muscle group.

 

[Grizzly]

Isn't your back going to fall apart doing deads and squats twice a week? I know mine would.

 

[The Shadow]

Isn't your back going to fall apart doing deads and squats twice a week? I know mine would.

That thinking is why most people's backs suck.

Squat once heavy, once med and deadlift light. No biggie.

 

[frorider6]

Isn't your back going to fall apart doing deads and squats twice a week? I know mine would.

Well, I hope my legs will start growing by doing this. I feel they're lagging behind.

Plus, this is an experiment. If my back muscles are worked, great. But if my spine starts to feel fucked up, I'll back off.

 

[The Shadow]

But if my spine starts to feel fucked up, I'll back off.

Agreed!!!

Just maintain good form on the deads and squats and you'll be gold.

 

[the nature boy]

interesting. I'm really curious to see how your intensity holds up towards the end of each workout.

 

[BuggyWhips]

Ok im off to the Gym to start. I might try your routine and add a little extra if i still feel i havnt done enough..I'll post in a little..
Kev
PS. Call me Kev, it sounds too funny referring to me as buggy..lol

 

[Grizzly]

That thinking is why most people's backs suck.

Squat once heavy, once med and deadlift light. No biggie.

It's a good thing I'm not one of those people. Either way, what good is doing light deadlifts?

 

[gymtime]

It's a good thing I'm not one of those people. Either way, what good is doing light deadlifts?

I'd like to know this as well.

 

[endpoint]

second work out i ever did was simmilar to that.

no bicep curls or calf raise or any isolation movements though.

My great lowerback developement is thanks to a work out like that. (my only complaint is that after 6 hours of crate lifting at work is that my back doenst have a lot of endurance)

make sure you eat a lot. I wasnt eating too well and didnt get as strong or as big as i should have.


after that i tried:

bench 5X5
squat 5X5
dead 5X5

three times a week. i didnt manipulate the volume well enough on that one.....and burnt out, got sick every week. if i was to do it again i would follow a better periodization model......but i train using conjugate periodization......and im never trying anything else!

 

[The Shadow]

I'd like to know this as well.

You guys are getting "light" (which means in relative terms of weight) and "intensity".

Ever heard of Breathing 20 rep squats??

20 rep Deadlifts are even better. GIve it a try. Take your perceived 10-12RM and do 20 reps and then talk to me about "light"...

 

[frorider6]

I haven't done deadlifts in a while, so I just threw 2 plates on the bar figuring I could dead 135 close to 20 times. I was dead at 12. I guess next time, I'll take a few breaths and keep going.

Officially, for the beginning of the program, I am 6'2" 207 lbs and 7.2% bodyfat.

 

[gymtime]

You guys are getting "light" (which means in relative terms of weight) and "intensity".

Ever heard of Breathing 20 rep squats??

20 rep Deadlifts are even better. GIve it a try. Take your perceived 10-12RM and do 20 reps and then talk to me about "light"...

I don't get it. I mean, I understand that high rep/low weight can be just as demanding, but where's the benefit? And, how am I supposed to do 20 reps with 10-rep-max weight?

 

[The Shadow]

I don't get it. I mean, I understand that high rep/low weight can be just as demanding, but where's the benefit? And, how am I supposed to do 20 reps with 10-rep-max weight?

Because after the first ten or so, you pause for several deeps breaths between each rep thereafter and grind out until 20.

Just try it. One time. Take your 12rm weight on squat and do the first 10-12 in normal fashion and then deep breathing and grind out the rest. It's a lesson in intensity.

 

[The Shadow]

I haven't done deadlifts in a while, so I just threw 2 plates on the bar figuring I could dead 135 close to 20 times. I was dead at 12. I guess next time, I'll take a few breaths and keep going.

Officially, for the beginning of the program, I am 6'2" 207 lbs and 7.2% bodyfat.

That's ok. True Intensity comes with experience by forcing the boady past a "PERCEIVED" limit.

Next time, pause with the bar on the ground between reps and take at least 5 deep breaths.

Trust me on this and be patient.

 

[gymtime]

Because after the first ten or so, you pause for several deeps breaths between each rep thereafter and grind out until 20.

Just try it. One time. Take your 12rm weight on squat and do the first 10-12 in normal fashion and then deep breathing and grind out the rest. It's a lesson in intensity.

Sounds like a lesson in torture. I'll try it Corn. But I have a feeling I'll be cursing your name the following day.

 

[nugg]

Dead ON!

20 rep Deadlifts are even better. GIve it a try. Take your perceived 10-12RM and do 20 reps and then talk to me about "light"... [/B]

I know what you mean.


At a recent training session

265 for 30 reps- 6 out of 7 guys could not stand up and two puked.

By far the most difficult thing I have ever tried.

 

[BuggyWhips]

I got to about 10 DL's last night and then my lower back started to feel tight. I dont know if this is what is supposed to happen or if i am doing them wrong.I used light weight all through out cause i didnt know what to expect with this program.

 

[The Shadow]

I got to about 10 DL's last night and then my lower back started to feel tight. I dont know if this is what is supposed to happen or if i am doing them wrong.I used light weight all through out cause i didnt know what to expect with this program.

That is to be expected.

Doing regular or sumo stance. Sumo is a bit easier on the low back, as the start becomes more of a hip movement.

 

[The Shadow]

olio

 

[Zebo]

Okay..... I start today the Monday workout. It's time for a change anyway. I'm about as old school as it gets.

If I don't post tomorrow you know it killed me. Remember me fondly.......

 

[frorider6]

I did my Wed and Friday workouts. They left me good and tired, but I think they'll do even more once I figure out the proper weights. Plus, having such a different routine makes me look forward to working out.

Also, as an update, I weighed in a 207 lbs and 7.2% bf on Wed. On Friday, same scale, same time of day, I weighed 211 lbs. My body mystifies me sometimes.

 

[The Shadow]

I did my Wed and Friday workouts. They left me good and tired, but I think they'll do even more once I figure out the proper weights. Plus, having such a different routine makes me look forward to working out.

Also, as an update, I weighed in a 207 lbs and 7.2% bf on Wed. On Friday, same scale, same time of day, I weighed 211 lbs. My body mystifies me sometimes.

Weight doesn't surprise me.

I gained close to 5 pounds my first weeks and then 1.5-2 pounds/week after that.

 

[frorider6]

Weight doesn't surprise me.

I gained close to 5 pounds my first weeks and then 1.5-2 pounds/week after that.

But we're talking 4 lbs in 48 hours after only 1 workout. Yes, I increased my diet and started drinking my shakes again. Yes, I started drinking more water (not much though). But I'm not on D-Bol or anything like that to cause a huge increase in water retention. I was week 2 of my Clomid therapy last week so maybe my natural test is picking back up. Maybe I just shouldn't look a gift horse in the mouth.

 

[Zebo]

I'm starting the Creatine again. I've been off for a few months.
Yea or Nay?

Fro, that's alot of weight! I was planning on cutting in April.
But I'm going to start today....I would really be interested in our progress. Let's keep up.

 

[theoak01]

im definatly trying that when i get back in the gym,i may have enough weight at home that i could try it so i may,but i figure i would benifit more if i had the real weights around

 

[Zebo]

Okay, I did the Monday workout last night and oh baby was it good.
Just the kick in the ass I needed. My shoulders and hams are already sore......
I am so damn hungry! We'll see how Wednesday fairs....

Thanks Corn for the help......

 

[The Shadow]

Okay, I did the Monday workout last night and oh baby was it good.
Just the kick in the ass I needed. My shoulders and hams are already sore......
I am so damn hungry! We'll see how Wednesday fairs....

Thanks Corn for the help......

DO the creatine, nbut don't load it.

Do 10 grams per day spread over two servings.

GLad to hear the program is working well for you.

 

[ballast]

I take off for vacation for a week and miss a great discussion!I've been doing a full body routine for the past 8 weeks and have been getting great results from it.Bill Starr still advocates full body routines for strength and development in his writing for Ironman.If anyone is interested in full body routines that work well, that is one place to look.His programs are all simple yet effective and given that he was once an olympic and power lifter, not to mention a strength and conditioning coach, says alot.Since going back to the full body routines, my strength has shot up fairly quickly.One thing I've noticed that makes them more effective, is to employ the heavy-light-medium system.This has helped prevent me from burning out when training the muscle groups three times per week.

 

[frorider6]

ballast, I'll try to find some writing in Ironman by Bill Starr. Thanks

Here's my latest update. I did the Monday routine. It's Wed morning now. Ouch. Here's the routine and weight I did.

Deadlift 135lbs/20 reps - Had to gut out the last 5 or so but they were definetly easier than the Wed before at the same weight. I'll take this weight up 20 lbs for today's workout.
Dumbbell Military Press 40s/5 55s/5 65s/5 65s/5 70s/5 - I started too light with this because I didn't know where my failure point would be. Next time, I'll do at least 3 of the sets with 70's. My shoulder muscles are still aching though. And I'm doing dumbells on the advice of my physical therapist.
Squats 225/3 245/3 265/3 275/3 275/3 - I liked only having to go to 3 reps. It let me push against the weight a bit harder without having to worry about cranking out 10 or so reps. And this was a good weight for me. I'm not looking forward to 5 reps with this weight (as Corn suggested) on Friday.
Seated Calf Raise 115/17 115/15 - My calves are by far the sorest muscle on me right now, followed by traps.


My weight on Monday was still only 211 lbs, but I drank a lot of alcohol and didn't drink any protein shakes over the weekend. That is going to change.

edited to correct spelling and also to add.

Even the area of muscles between my lats and pecs, the muscles that cover my ribs, are sore. That is the kind of full body strengthening I'm looking for with this program. Seems to be working.

 

[The Shadow]

Very nice Fro...

Continue to work hard on the squats and deads, as they are the corner-stones of this program.

 

[Zebo]

Cool.....I do Wed. part today. I LOVED the Mon. lift!

I'm a little concerned about today, deads again? ouch.........my hams are still sore. I am following the 5 sets of 5 as suggested.

I'm thinking about replacing the dips on Friday with French curls.
These are the only reason I even have arms, and dips hurt my shoulders......I've started doing them on an incline bench for something different.

Again, its great to have a new routine. Thanks olio and Fro for the updates. I'm tracking weight, etc. and will update.

 

[frorider6]

Very nice Fro...

Continue to work hard on the squats and deads, as they are the corner-stones of this program.

I'm concentrating most on my deads. I feel I'm VERY weak on this lift compared to everything else. And I'm going for that total body strength that I think they'll help with.

 

[The Shadow]

Cool.....I do Wed. part today. I LOVED the Mon. lift!

I'm a little concerned about today, deads again? ouch.........my hams are still sore. I am following the 5 sets of 5 as suggested.

I'm thinking about replacing the dips on Friday with French curls.
These are the only reason I even have arms, and dips hurt my shoulders......I've started doing them on an incline bench for something different.

Again, its great to have a new routine. Thanks olio and Fro for the updates. I'm tracking weight, etc. and will update.

20 reps deads are once per week.

Did you switch to 20 rep squats and heavy deads. If so, that's ok.

 

[frorider6]

Hey Corn, I've got 20 rep deads on both Monday and Wed. Should one of those days be different?

 

[The Shadow]

Hey Corn, I've got 20 rep deads on both Monday and Wed. Should one of those days be different?

Yep. Samdwiched between the squat days:

Mon - squat
Wed - Dead
Fri Squat

-------------or------------------

Mon - Dead
Wed -Squat
Fri - dead


Think that might have been the confusion

 

[frorider6]

Well, the program you set up has:

Monday - deads squats
Wed - Deads
Fri -Squats.

Check out the routine as I printed it at the start of this thread.

 

[The Shadow]

The Monday DL were supposed to be stiff-legged, with bar or DB.

 

[frorider6]

The Monday DL were supposed to be stiff-legged, with bar or DB.

Well.... SHIT! Oh well, easy change to make.

My official 1 week update. I've gained 6 lbs! I'm up to 213, which is 1 lb heavier than my peak weight on my recent cycle. Holy Fucking Hell Batman! Even my girl commented on it last night. A lot has to do with my diet though. It's back up to form. And I do have to say that the weight is mostly lean mass. I'm curious to see how much longer I can keep up this weight gain.

Props to Corn. You da man!

 

[The Shadow]

Very nice, Fro!!!

Again, my mistake for not being more clear on the sl Deads.

Big weights + rest + big food = anabolic state.

We'll add a couple of tweaks when you feels like you have totally adapted to current lay-out.

 

[Zebo]

The Monday DL were supposed to be stiff-legged, with bar or DB.

Owwww......now you tell me......

Wed. part was great but tough. Man, I am totally into this.
I know why fro gained weight, I'm eating like a horse!
I'm so freakin' hungry all the time!

Barbell Rows......over handed or underhanded? Just curious.
Over handed I felt them in my Delts, switched to underhanded and felt it more in my back.......hmmm

But so far I'm sticking with the program verbatim....

But you are da man! For shore.......

 

[frorider6]

Barbell Rows......over handed or underhanded? Just curious.
Over handed I felt them in my Delts, switched to underhanded and felt it more in my back.......hmmm

My opinion. Underhanded works only the lat. Overhand works the lat and the trap. I prefer the overhand at this point. Just remember to keep your elbows close to your sides, which is easy to do underhanded. And pull your elbows back, not your hands up.

 

[Zebo]

Copy that.......

I'm sure I did have my arms too far out. I really need to concentrate on form! Oh, and breathing..........LOL

But I must be doing something right. Getting outta bed was tough.......that hasn't happened in a while....

Thanks for the feedback.

 

[The Shadow]

Overhand grip on the rows bend over alittle more and focus will shift to belly of lats.

Try the rows on a Smith Machine.

 

[ballast]

There seems to be alot of interest in this type of training routine so I thought I'd throw another log on the fire and give a sample Bill Starr routine.He advocated starting out with 3 training days per week using the heavy-light-medium system.
SAMPLE:
Monday(Heavy*)
1) Back Squats 5x5
2) Bench Presses 5x5
3) Deadlifts or Power Cleans or Bent Rows 5x5
4) Assistance work: incline dumbell presses 2x20
chins 4xmax reps
*On 5x5 exercises, you progressively added weight to each set until you were using your top weight for a max 5 set.For back work, the exercise selection depended upon your goals.Power lifters did deads, athletes did cleans, bodybuilders did rows.

Wednesday(Light*)
1) Back Squats or Front Squats 5x5
2) Overhead Presses 5x5
3) Stiff-Legged Deadlifts or good mornings 4-5x8
4) Assistance work: leg extensions 2x20
leg curls 2x20
standing calf raises 3x30
*Light days meant using either 75- 80% of heavy day weight, or 50 ibs less than heavy day weight on the core exercises.

Friday(Medium*)
1) Back Squats 3x5-2x3-1x8
2) Incline Bench Presses 5x5
3) Dynamic Shrugs 5x5
4) Assistance work: chins 4xmax reps

*Medium days seemed a little complicated.On the squats, you used 10 pounds more on your top set of 3 than you used on your top set of 5 from the previous heavy day.The following Monday(heavy day), you took your top set of 3 from Friday and tried to hit 5 reps with it on your final set.This was Starr's progression plan for squats.The set of 8 was a back-off set, using 50 ibs less than your top set.On the Inclines, he suggested using around 85-90% of your bench press weight.
The Heavy-Light-Medium System not only designated weight, but intensity of individual exercises.For example, Starr says that although more weight can be used on shrugs than cleans, the cleans were a more intense movement and therefore were designated as a heavy day exercise.Low back work was always done on the light day, even though stiff-leg deadlifts and good mornings can be done with considerable weight.However, Starr always cautioned his lifters about not overtraining the low back.Therefore, he advocated not maxing out on those exercises; instead, he suggested leaving a few reps "in the hole" to prevent unnecessary low back fatigue/trauma.
This is just one of his basic sample workouts.After awhile you could add a fourth training day, which was usually another light day.For some lifters, he also inserted one double session, usually on the heavy day where he split the days weight work into two sessions.

 

[The Shadow]

Up for Friday Workouts

 

[frorider6]

Up for Friday Workouts

I won't be able to post Friday's workout until Monday.

 

[The Shadow]

up.

 

[frorider6]

Okay, I've gone through my Friday and Monday workout and I can definetly tell I'm getting stronger every week. My 5 rep squats on Friday were at 275. Taken to the edge, but I was able to get all 5 for my last 3 sets (at 275). Monday, I bumped those last 3 sets up to 285 for reps of 3. That little bit was intense. Friday, I have to do monday's weight for 5 reps. I think I'll be able to do it.

I lost 1 pound over the weekend. I ran out of protein shakes, went snowboarding all day Sat, and my girlfriend is out of town so I don't have anyone to cook for me or remind me to eat. But I still felt stronger so I hope it was just fat lost.

 

[Zebo]

Went crazy on the Mon. workout. 2nd week. Gained a total of 6 pounds now. Set personal records on squats, deads, and shoulders.
This mofo programs fucking works! Two protein shakes a day.
10 g of Creatine a day through 2 servings.

I love the simplicity of this. squats, deads, presses, rows.....boom.

Added some hammer curls to the mix last night just because I was so pumped and ready to go. Followed by some Farmer Carries. People were looking at me like I fell out of a tree or something!

My strength has gone way up. Definately a shock to my system. I've thickened up alot. I was 188, 8 - 9 % BF when I started. 194 this morning, before breakfast.

If you would have told me I was doing 275 squats this time last year, I would have called you crazy....... Fro, you bitch, 285.....lol
Looks like I need to add a couple of plates.........

 

[The Shadow]

Went crazy on the Mon. workout. 2nd week. Gained a total of 6 pounds now. Set personal records on squats, deads, and shoulders.
This mofo programs fucking works! Two protein shakes a day.
10 g of Creatine a day through 2 servings.

I love the simplicity of this. squats, deads, presses, rows.....boom.

Added some hammer curls to the mix last night just because I was so pumped and ready to go. Followed by some Farmer Carries. People were looking at me like I fell out of a tree or something!

My strength has gone way up. Definately a shock to my system. I've thickened up alot. I was 188, 8 - 9 % BF when I started. 194 this morning, before breakfast.

If you would have told me I was doing 275 squats this time last year, I would have called you crazy....... Fro, you bitch, 285.....lol
Looks like I need to add a couple of plates.........

Great to hear. This program does a lot of things, one of which is crank up the intensity. Keep at it!!

 

[frorider6]

By the way, I switched to stiff-leg deadlifts on Mondays. I always think they aren't working when I'm doing them but I sure can feel them today. Sore little hammies.

 

[Zebo]

bump for Wednesday.......

 

[frorider6]

bump for Wednesday.......

My hamstrings HURT!!!!

 

[Zebo]

No shit.....I got so animalized on Mon. I forgot to do the seated calf raises...LMAO!

 

[frorider6]

Did my workout last night (wed's). I keep pushing the weight up. Either my strength is going up or my intensity is. Or maybe both.

I gained back the pound I lost so I'm back up to 213. It feels like I'll never be able to gain more though. I think that mentally, I've hit a wall. But that's just pushing me harder and making me more focused.

I upped my weight on deadlifts again. The greater weight combined with greater intensity of previous sets and workouts had a huge effect. I was ready to quit at 10, so I had to pause at the bottom, take a few breaths and keep going. I ground out my last 6 reps 2 at a time with breaths inbetween (resting no longer than 10 seconds and never taking hands off the bar). I damn near puked.

 

[The Shadow]

I was ready to quit at 10, so I had to pause at the bottom, take a few breaths and keep going. I ground out my last 6 reps 2 at a time with breaths inbetween (resting no longer than 10 seconds and never taking hands off the bar). I damn near puked.

THAT is how to do the exercise. The body has no choice but to grow.

 

[HappyScrappy]

DOH! I left the squats out of my last friday one which was two weeks ago (was on a flight last firday).
well - will get them in this friday.

and on monday I do regular DL and then SL DL on wed.

my prog is a little different, but I love it.

that and fitday is helping me track my cals really well.

I'm still a pussy when it comes to Bis though... damn.

 

[Zebo]

Bump for Friday........

Gains and intensity definately UP. Way up. I just keep adding weight.
Sucked it up several times and worked through the pain...cranked out two last reps that absolutely weren't in me.
My calves are coming out nicely! Exactly what I wanted.
Hams are sore as shit from the SLDL's. mama mia!

My appetite has leveled off but staying with the creatine and protein shakes, multivitamin.


Added another pound....that's 7 total. Would estimate my BF up to at least 10/11......

Fri. workout this afternoon......rockin.......

 

[frorider6]

This workout is awesome for adding intensity. I can't figure out why though. I think it's because you feel like you need to work harder since you're only doing 1 exercise per bodypart.

My weight will shoot up next week. I'm going to do the creatine thing. I would be stoked to put on 7 more pounds.

 

[The Shadow]

I gained 13 pounds in six weeks. BF went up 1.5 % So that was nine pounds of lean tissue.

 

[Zebo]

Amazing........

I agree on the intensity too, I'm making each rep count like never before. Contracting. Total focus.

I can't really put my finger on it either. Maybe just the newness of the program. But put it this way, people are starting to comment on how "thick" I'm looking. I'm seeing results and that feels really good.

 

[HappyScrappy]

the only thing that I wish there was more of in this was tri and chest stuff - I already have a weak as shit chest and my tris are strong, but they are getting smaller ....
I would just add in some more shit, but this is already a pretty intense workload for a non AS person - which would be my workout partner and I at this point...

any ideas?

 

[regurgitator]

--->

Yeah could you switch up dips with pushdowns or flat bench with hammer strength?

 

[The Shadow]

the only thing that I wish there was more of in this was tri and chest stuff - I already have a weak as shit chest and my tris are strong, but they are getting smaller ....
I would just add in some more shit, but this is already a pretty intense workload for a non AS person - which would be my workout partner and I at this point...

any ideas?

Well...ideally - you could throw in a couple sets of high-rep pushdowns at the end of the bench day. Reps higher than 15. THis will provide the blood that you have not been getting on this program so far. If they are smaller, it is due to the pump factor. Nothing more. Try that and see, if after a couple of workouts, the tris don't swell back up.

Reg - Pushdowns are not an exception for dips od nosebreakers. The hammer Bench is an acceptable switch.

 

[HappyScrappy]

just got back from the gym - today RULED.
not sure why but it was a big weight jump day as far as lifting.
I feel like I'm getting smaller and smaller, but my lifts keep going way up.
it was a good feeling to see that I'll likely be over 315 in 3 weeks (for squats) - I thought it would take me longer to get back to where I was on squats.
the deadlifts sucked, but still weren't so bad today - although still nothing impressive weightwise.

love this thing - and then in at the end of feb I'm starting my fav cycle of fina/test prop - then I should blow through any potential plateus.

 

[frorider6]

I weighed in at 215 on friday. I was fucking psyched! But then I weighed myself after my worout and only was at 214.5. Oh well, I hope to be a solid 215 today. My diet was pretty good over the weekend.

Just started creatine today. I hope that puts me at 220 by the end of the week. (I can dream can't I?)

 

[The Shadow]

Fro - are you loading the creatine??

If so stop and do 5 grams twice per day only for a week, then 5-10 grams per day maintenance.

 

[frorider6]

Fro - are you loading the creatine??

If so stop and do 5 grams twice per day only for a week, then 5-10 grams per day maintenance.

I was 215 yesterday so I maintained my weight over the weekend.

And yes, I am front loading the creatine. 5 grams 5x /day for 5 days, then 5 g/day after.

I was pretty exhausted during my workout yesterday. My girlfriend got into town on Sunday morning and proceeded to drain all my life juice and keep me up late. No complaints about that though.

However, I am starting to have a little knee pain. The area right under my kneecap (right leg) aches a bit now. I'm going to up the weight 10 more pounds on squats to 300 and then stay there for a couple of weeks.

 

[The Shadow]

However, I am starting to have a little knee pain. The area right under my kneecap (right leg) aches a bit now. I'm going to up the weight 10 more pounds on squats to 300 and then stay there for a couple of weeks.

What stance are you using? If shoulder width, move each foot out about two inches and point toes to the outside slightly.

 

[frorider6]

What stance are you using? If shoulder width, move each foot out about two inches and point toes to the outside slightly.

Shoulder width. I'll try moving them out a bit.

 

[Zebo]

The program's going great. Consistantly going up, up, up in weight. Lower back sore from Deads....WTF am I doing wrong?
Plus my gut is growing! Nooooooooooo!

Shoulders have exploded. My shirts are not fitting at all. I love it! And I think my arm mass in general has increased.
I added some hammer curls and substituted French curls for dips.
Haven't weighted in a few days but I would be surprised if I'm still not adding on.

Maintaining 10 g of Creatine per day. Two protein shakes.
Did I mention I love this?!?!?!?!?!

 

[The Shadow]

The program's going great. Consistantly going up, up, up in weight. Lower back sore from Deads....WTF am I doing wrong?
Plus my gut is growing! Nooooooooooo!

Shoulders have exploded. My shirts are not fitting at all. I love it! And I think my arm mass in general has increased.
I added some hammer curls and substituted French curls for dips.
Haven't weighted in a few days but I would be surprised if I'm still not adding on.

Maintaining 10 g of Creatine per day. Two protein shakes.
Did I mention I love this?!?!?!?!?!

10 grams is perfect. Especially over two shakes. Every 8 weeks I will take a month off from doing direct arm work. Yesterday I did 2 sets of pushdowns and two sets of curls and the pump was so painful that I stopped. Pumped them over 3/4 of an inch with a total of 4 sets.

 

[HappyScrappy]

my bench hasn't gone up - it is still pathetically low - but the rest has all gone up nicely.
weighed 209# after the workout.
when I got back I started the creatine - but I'm not sure if I will do 10g/day or just 5.

 

[dude]

Call me lazy but I don't really feel like reading through all of the pages. Anyways, I have been utilizing the Size Surge routine with much success. I have added quite a bit of mass and strength, as well. Here it is in case anyone is interested.Size Surge Routine Phase One

Five Weeks

Monday
Squats* 2x7-9
Leg extension 1x7-9
Stiff-legged deadlifts* 1x7-9
leg curls 1x7-9
Bench Presses* 2x7-9
Flat Bench Flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

Wednesday
Deadlifts* 2x7-9
Standing calf raises 2x12-18
Barbell curls* 2x7-9
Lying triceps extensions* 2x7-9
Wrist curls 1x7-9
Knee-Ups 2x7-9
Crunches 2x12-18

Friday
Squats* 2x7-9
Leg extensions 1x7-9
Leg curls 2x7-9
Seated calf raises* 2x12-18
Bench presses* 2x7-9
Flat-bench flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

* Do one to two light warm-up sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.

Copyrighted 1995 by IRONMAN Magazine All rights reserved.

IRONMAN is headquartered at 1701 Ives Ave., Oxnard, CA 93033 1-800-0008, ext. 1 please be sure and tell em SurviveAll referred you.

 

[Zebo]

Bump.....

its all I have the strength for.........

 

[The Shadow]

Bump.....

its all I have the strength for.........

ROTF!!!

Good to see that the program is working for EVERYBODY that is trying it.

 

[Zebo]

ROTF!!!

Good to see that the program is working for EVERYBODY that is trying it.

Either I'm hallucinating, or I can actually hear my calves screaming.........

Up another pound......thats 8 so far.
I've got bruises on my traps from all the new weight on the bar.
Unbelievable.........

 

[The Shadow]

Either I'm hallucinating, or I can actually hear my calves screaming.........

Up another pound......thats 8 so far.
I've got bruises on my traps from all the new weight on the bar.
Unbelievable.........

Fro is up over 9 and Scrappy is at 7. Great results.

 

[frorider6]

Either I'm hallucinating, or I can actually hear my calves screaming.........

Up another pound......thats 8 so far.
I've got bruises on my traps from all the new weight on the bar.
Unbelievable.........

Talk your gym into buying a Manta Ray for the bar. I've always had problems shouldering a barbell and this damn thing was a godsend for me. I usually put a gym towel (folded into a square)on my neck, then lift up into the Manta Ray. The weight is distributed nicely and is very stable. There's NO way I could squat at the weights I do without it.

http://www.adfit.com/mantaray/index.asp

 

[regurgitator]

-->>

yeah I have the same problem with the bar. When it gets heavy I feel like the bar is tearing through my traps..I have to check into that Manta Ray doohicky...

 

[The Shadow]

LOL!1

You guys just need to work the traps a little more.

 

[Zebo]

LOL!1

You guys just need to work the traps a little more.

Notice how he throws down the gauntlet right before the Friday workout.....LOL

Shrugs tonight! wahoooooooo!

 

[The Shadow]

Notice how he throws down the gauntlet right before the Friday workout.....LOL

Shrugs tonight! wahoooooooo!

Purely a coincidence


Btw - guys - you should eventually be shrugging 1.5 times your max bench.

 

[The Shadow]

Up for Friday workouts.

 

[frorider6]

My workouts are still going good and I weighed in at a solid 218 lbs on Friday. But my diet sucked this weekend and I'm afraid I've lost a pound or 2. I'll know when I go to the gym today.

I am noticing my knees are a little sore now, especially the area right behind the knee cap. I've tried widening my stance, but it didn't help. I'll just back off the frequency of the squats when I'm done with this 8 week program.

 

[The Shadow]

My workouts are still going good and I weighed in at a solid 218 lbs on Friday. But my diet sucked this weekend and I'm afraid I've lost a pound or 2. I'll know when I go to the gym today.

I am noticing my knees are a little sore now, especially the area right behind the knee cap. I've tried widening my stance, but it didn't help. I'll just back off the frequency of the squats when I'm done with this 8 week program.

Try them on a Smith machine with your feet kicked out in front of you about 2 feet. This forces you to lean back into the machine and puts ALL emphasis on the quads. Also much better for the back as having the feet in front will force you to stay upright.

 

[HappyScrappy]

but remember the smith machine will need more weight - so don't get all cocky now that you can do 45 on either side

 

[frorider6]

Try them on a Smith machine with your feet kicked out in front of you about 2 feet. This forces you to lean back into the machine and puts ALL emphasis on the quads. Also much better for the back as having the feet in front will force you to stay upright.

Isn't that pretty much just a Hack Squat?

I think when I change my routine in a coupl of weeks, I'll lower the weight a bit and go for an 8 rep range. Until then, I'll just limit my squats to 300 lbs, which I should be at by next week.

And this is such an incredible routine. My girl told me this weekend how much I've grown since she first met me in July. She says she can even tell a big difference from when she took my pictures a bit more than 2 weeks ago.

 

[The Shadow]

Yep - with a lttle less stress on the knees.

Good job on the weight increase.

 

[HappyScrappy]

good timing - I'm going just over 300 by friday!
I was surprised to see my legs come back so fast.
I like the hack squat or the smith machine b/c of the control and not as many balance issues - will have to add those in to my workouts in the future - for now sticking to what I have.

all of my lifts are stedily growing nicely, but not bench.... grrr.

slowly but surely I guess.

 

[Zebo]

Hit 295 on the squats......personal victory for me.

Nothing but up, up, up in weight and intensity.

**I don't know what I did, but my rib cage on my left side is a little more than just sore. I've got some real pain here.
WTF?


Went to a party Saturday night (first in a loooong time)

Everyone who hasn't seen me in a while were astounded.
Every single person there was like Jesus! what are you doing?
You're getting so big! etc.

Great to hear shit like that, I won't lie about it......

 

[frorider6]

I posted this on the C&C board in response to HS and I thought I'd post it here too:

Well, we are on almost exactly the same workout because I do the hanging leg raises on my lifting days too. And the only cardio I do is 5 minutes or running to warm up.

The problem is, this program has so many heavy core exercises, that I feel my midsection is getting stronger but also getting bigger. My abs are stronger but stick out like I have a gut even though I'm at the same bodyfat. Which is why I'm going to experiment with ab routines on tues and thur. I want my midsection to stay small, much like Arnold in his prime. He had a sick taper. Huge upper body with trim small waist.

I figure I'm going to do about 15-25 minutes of ab work followed by 20 minutes of cardio. If my gains are hindered too much, I'll stop. I just want to be fully cut up when spring hits.

Also... Zebo. I know what you mean man. I heard that shit when I went to my 10 year class reunion this summer. It's better than drugs.

 

[HappyScrappy]

my workout partner is my height, 6'3", but he is 170 or something like that. he is making pretty good gains and once we started doing this workout he has been getting many comments.
I never leave my apartment, so it is hard to say if anyone would say anything about me. I feel small though.

just got back from the gym today. today sucked major balls. normally I have lunch and then around 1:45-2:15, somewhere in there head to the gym and then come back to work. but today they had me doing nothing all fucking day until right at 2pm and dumped a ton of shit on me that other people should have been doing, but they weren't. they know I can get it done fast - but it pisses the fuck out of me that they didn't do it sooner. I got it done by 3 something, but by the time we got over to the gym it was fucking busy. lots of assholes that don't put their weight away and cut in during sets.
I didn't have the energy I normally do, I don't know if it was b/c of stress or the timing from my last meal.

all I know is that today sucked ass. some lifts went up, but not nearly as impressive as last week.
these are the sort of weeks that make me want to get back on...

 

[The Shadow]

Fro - ab work on the off days is fine. Do bicycles, regular crunches and hanging leg raises. Do not use any exercise that will force you to use added resistance. Stay away from the declines right now as well.

Scrap - sounds like stress and missing timing of your last meal. You will have a good workout tomorrow.

 

[frorider6]

update - I lost a pound over the weekend. I was a solid 218 on Friday. Monday I weighed 217. I know why too. It was poor diet and no protein shakes. Next weekend, I'm all about rest and eating.

 

[Zebo]

I hear you....this weeks been tough, but I've stuck with it.
I'm up 11 pounds since starting. Sorry, but I am stoked!

Still I fucked up something in my side. Not sure if its a rib or cartilage or what.

295 again on squats.....Seated calves were insane. I kept putting plates on and on until I could only do five reps with really good form. And when I rest, I rest......collapse more like it. And eat like a convict!


Damn, I love results......

 

[frorider6]

Zebo - I'm up 10 pounds. Wed will be 4 weeks.

I'm at 295 on squats too. I think I might just keep the weight there for a while to give my joints time to get stronger.

For calves, I've been doing seated on Mon and standing on Wed. 2 sets of 20 reps. Ouch. But my calves have FINALLY started growing.

Maybe you should go to the doctor about your side. It's probably nothing serious, but why suffer through the pain when all you might need is some physical therapy.

 

[The Shadow]

Zebo - what were you training on the day/preceding workout b-4 the pain??


Overtraining may begin to creep in. If so, increase carbs and protein slightly and rest more on rest days. Take a hot bath after training and get a rundown if possible.