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Sarge's Lifting Chronicles 2006-2007

Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Maybe do the decline ab work first. I remember Tony telling me he does a few sets of declines before a squat session.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
:)

I believe that cuppled with the lack of religious streching is reaking havoc on me now.. lol... i'm getting back in the stretching habit, it reminds me when I don't. Obviously :(

Well, I see improvements... then i try something and fuck it all up. My abs are 10 times stronger than before for sure.

Now I'm having mid-upper spine alignment issues. I believe it's all the chest work i'm doing and not hitting the direct antagonists to my pecs enough. So i'm doing close grip seated cable rows to help in that department. Also, my left lat is smaller than my right and may be causing some imbalance and odd pulling problems too.

friggin' imbalances.

Visual I could care less if it's a bit smaller... but it causes me pain.

So I may have to do some 1 arm DB rows and try to bring my left lat up to par and do "maintenace" rows for my right side.
Click to expand...
Yer so smart LOL

I seen something posted about declines between sets of squats... I would say .. hip flexor stretching between squats. MAYBE if you want..... between sets of squats try back extensions with the pad higher to hit the erectors and get a little stretch on the anterior hip. I also like to hang from a bar for about 20-30 seconds whenever I recruit my back for well... any type of heavy move.
I can always get a good 3-4 cracks out of it between sets :evil:
Might help a bit with those lat discrepancies. Maybe by stretching them more the one is actually overcontracted over the other a bit and might get some release out of it creating more balance... :whatever: It's worth a shot anyway...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
Word. Are you going to sleep w/ it on? Maybe take progress pics in the belt, some wrist straps, and a lepoard thong.
Click to expand...
I got dibs on that pic :)
Sarge! TGTIMFF! :) How the bacon today? :) :rainbow:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

AL: Great idea. I tend to mix them up with the middle of my workout stuff... i'll have to try them before and during squats next time.

lol, you sneaky bastard...snuck that post in while i was typing my update. You would like that wouldn't you :p

Treil: Thanks so much for all these great ideas, lol... YER so SMAHT (no "R")
haha, i've been known to hang like a monkey inbetween sets. Though i can't use the smith high crossbar cuz my feet still hit the ground I gotta try and remember to go to the other room so I have to jump up and just dangle. i don't think my back gets as good of a stretch when i have to bend at my knees and whatnot..
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
I gotta try and remember to go to the other room so I have to jump up and just dangle.
Click to expand...
You should probably make sure that the other room is the locker room if you're planning to dangle. ;)

Sorry about the frustration from the lack of leg work. If it's any consolation, one of the points Rippetoe and Kilgore emphasized in Practical Programming is that strength will return very quickly once you're able to start training squats/deads again.

As for doing decline crunches before the workout, a quick unweighted set would probably be the best way to go. Your newfound ab strength won't do you a lot of good if you can't use it on account of employing the "prefatigue principle" that has come up so much lately around here. :rolleyes: Doing them at all between sets seems like a bad idea for pretty much the same reason.

EDIT: It should go without saying, but if you don't have Practical Programming and Starting Strength yet, buy them.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, I'll make sure I don't mistake the dip/pull up station for the locker room :)

I can't wait to be able to train them properly again.

LOL @ "prefatigay" principal none of that. Really? I find it helps me to keep my abs tight through my workout if I spread out the sets. It's not taking away from my lifts at all. still think it's not the best idea even if it helps my back through my workout, ect?

What's the hype with these books? ... link? Cliff notes? :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Whatever helps you get through workouts without back issues is a great idea. If that means decline crunches before/during, go for it. Once you're back squatting and pulling heavy again, though, you might need to change their placement to avoid fatigue during those lifts.

Um, taken together, the books give you everything you ever need to know about training. SS tells you how to do the lifts, PP tells you how to increase the lifts whether you're a novice adding weight to the bar every session or an internationally competitive athlete setting a new PR a couple times a year and needing to peak for competition.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Starting Strength is a great book i havent read it all yet but so far so good. Had to get mine imported from the states as the Uk seems to be lacking in any decent strength training books.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 9 Day 6 (usually off)

Cardio: 11 minutes on arch trainer - Hill Intervals
* was programmed for a 30 minute session but i needed to stretch and breathe after that 10 minute session... damn, i gotta ease back into doing this cardio stuff, lol.

Then i wandered my way over into the weight room...

GM's: Barx10, 95x8, 135x5
Decline Munchies: +25x3x8

some random cable flys for chest stretching....

stretched chest, lats, everything...

did some high cable straight bar ...straight arm pull downs, i forget what they're called.

It's like rehab work... made my upper back feel fuggin' amazing... going to do these on my back day every time now.

---------------------------------------
In the north east we're about to get hit with a big snow storm... so i got some of my weekend fast food in tonight just in case :evil:

2 doubles from wendy's with cheese
.5 a medium frosty... got brain freeze couldn't finish
1 vitamin water (the red one)

also picked up a 6 pack of Killian's for the game on saturday incase i get snowed in.

Going to do bar complexes in the basement tomorrow for cardio. and stretching of course.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Week 9 Day 6 (usually off)

Cardio: 11 minutes on arch trainer - Hill Intervals
* was programmed for a 30 minute session but i needed to stretch and breathe after that 10 minute session... damn, i gotta ease back into doing this cardio stuff, lol.

Then i wandered my way over into the weight room...

GM's: Barx10, 95x8, 135x5
Decline Munchies: +25x3x8

some random cable flys for chest stretching....

stretched chest, lats, everything...

did some high cable straight bar ...straight arm pull downs, i forget what they're called.

It's like rehab work... made my upper back feel fuggin' amazing... going to do these on my back day every time now.

---------------------------------------
In the north east we're about to get hit with a big snow storm... so i got some of my weekend fast food in tonight just in case :evil:

2 doubles from wendy's with cheese
.5 a medium frosty... got brain freeze couldn't finish
1 vitamin water (the red one)

also picked up a 6 pack of Killian's for the game on saturday incase i get snowed in.

Going to do bar complexes in the basement tomorrow for cardio. and stretching of course.
Click to expand...


Loving your planning! :heart:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

i love killians...downed a bunch on nye!! that's the last time i have had a sip of alcohol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge, if you're spending money on fast food, you can afford the books. Seriously, I can't overstate how good an investment they are.

JKurz1 said:
Ill have you know bro, I'm goiig here with the ol man SUnday because he refuses to believe that I'll eat anythig but salmon or chicken and a salad........place my order:

http://www.bucadibeppo.com/menu/
Click to expand...
For the 37th time, make your own "cheat meal" decisions. You'll be immune to accusations of healthy eating if you get the Pan Fried Fresh Mozzarella as an appetizer. Except for deep-fried Oreos (I'm pretty sure I saw someone mention this on a fitness board at some point), it doesn't get much worse than that. Wash it down with some HFCS and you should be set. :Chef:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Sarge, if you're spending money on fast food, you can afford the books. Seriously, I can't overstate how good an investment they are.


For the 37th time, make your own "cheat meal" decisions. You'll be immune to accusations of healthy eating if you get the Pan Fried Fresh Mozzarella as an appetizer. Except for deep-fried Oreos (I'm pretty sure I saw someone mention this on a fitness board at some point), it doesn't get much worse than that. Wash it down with some HFCS and you should be set. :Chef:
Click to expand...

It was fried snickers, and it was BiggT that brought them up...lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ck2006 said:
Loving your planning! :heart:
Click to expand...

HAHA Definitely. Enjoy yourself! Back when i was doing low carb I used to get 6 nathan's double cheeseburgers no bun:) Now that's good (and way overboard) stuff.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Sarge, if you're spending money on fast food, you can afford the books. Seriously, I can't overstate how good an investment they are.


For the 37th time, make your own "cheat meal" decisions. You'll be immune to accusations of healthy eating if you get the Pan Fried Fresh Mozzarella as an appetizer. Except for deep-fried Oreos (I'm pretty sure I saw someone mention this on a fitness board at some point), it doesn't get much worse than that. Wash it down with some HFCS and you should be set. :Chef:
Click to expand...
RELAXXXXXXXXXX. i ve neveer been their...just looking for a good food choice........nothing crazy, I could tell you exactly what to get at a million places.....just never ben to buco.....assum all is good, just didnt ant to day "dam, I shoulda tried x
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

JK: Closest one to me is about 7 hours away, no idea... get something cheesy, meaty, and starchy :evil:

CK: :heart: :)

JP: Nice job bor! I'll be sure to have one for you during the game.

CS: If you haven't noticed food is a major priority for me. I'd rather buy food than go clothes shopping ... which i need to do, btw. lol. I think i need to cut back on my supplement expenditures... it's getting crazy. I could probably lease a Benz instead :lmao:

I'm eating 2 chicken, bacon, ranch spinich wraps from a gourmet coffee shop right now too :rolleyes: they're so good though :D

Al: yup! you try making them yet?? :)

Kab: NIIIIICE! That's a great place... i've eaten there a few times... usually on interstate travels. None near by.


_________________________

Chiro today (Check)
Deep Tissue today (at 2) :garza:
No crazy snowstorm thankfully (check)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

JKurz1 said:
Ill have you know bro, I'm goiig here with the ol man SUnday because he refuses to believe that I'll eat anythig but salmon or chicken and a salad........place my order:

http://www.bucadibeppo.com/menu/
Click to expand...
Buca is good .. haven't been there in forever. ENJOY!


Sarge enjoy the massage. I can't believe you ate the 2 doubles , im shaking my head at you lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks Buns... oh I enjoyed in a sadistic way i guess... it was painfully deep, but most neccesary. I had, literally, damn near 20 knots in my upper back and traps... she spent the majority of the time doing that. I can actually turn my head around now, lol. I was so used to not being able to before with the trap tightness, lol.

OH and my masseuse also said "If you keep doing those your traps will start falling in the front... you want a no-neck?" lol...wtf.

I think I get it already... no more shrugs. damn. once or twice a month sounds better.




The wendy's was needed :evil:



Taking tonight completely off. I feel like i have a sinus headache or something peeking through... behind my left eyeball, fuggin' worst headaches those types I tell ya.

Let the massage relaxation continue... or what's left of it after going back to work right after.

Drinking tasty protein and milk... tons of H20 and more food later.

Have a great weekend all!


.... Go Pats :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I think she should have said "if you keep doing these and not stretching you will have a no neck".

As long as you stretch them daily, w/ the rest of the stuff!, then why stop training them? They are assistance to your deadlift and a nice rack for the bar on back squats and BTN stuff.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

about damn time again... back up I go :evil:

228.0lbs after liquid expulsion in the am

Going to a :karate: tourny today, watching my little bro kick so ass... packing food and/or eating there so I can hit a good triple on the bench today.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 10 Day 1
Saturday
1.20.2007

CGBP: Barx8, 115x5, 155x5, 185x3, 205x3, 175x6

BW Dips: 5, 5, 5 .... back to adding weight next week

Decline Abs: +25x3x8

Hyper: +50x10

pressdowns: 110x15, 130x15, 150x15

4:50pm - 5:30pm


feels good to be back up in decent bench range... on the way up again, tis peaking season :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Just checking in. Can't give ya any more K. Does your brother wrestle??

228...you're catching uo to me, lol. I was down to 235 on Friday.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

AL: :) thanks... I wish i was pressing 205 on my light 2nd day :( ... not yet.

BiggT: YOOOO Buddy! Good to see ya! DAMN man, hope ur feeling better though. lol, that was a quick route to 225lbs, huh LOL. Na, the little broly will be a black belt soon.

JK: After a fun night in the city and a few brewskis, I ate 2 double quarter pounders. I'll prolly eat some good stuff today too. GO PATS :D
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

HiDnGoD said:
Go Pats!!!!!!
Click to expand...
:garza:

Week 10 Day 2
Sunday
1.21.2007

chest supported
T-Bar Row: 65x8, 95x5, 120x5, 140x5, 160x5, 180x5 (4 plates rep PR)

cable
Close Grip Row: 100x10, 140x8, 200x8 (PR i think... though i've never tried to find my max here... this felt nice and heavy, solid)

single arm
DB Row: 75x8, 85x8, 100x8, 115x8*
*damn ergo handles on those bitches suck ass... kept tipping on me, had to re grip a few times

5:00pm gym closed, I got the boot... didn't do:

Lat pull down
rehab stuff

Good workout.



Nachos, pizza, wings and football :evil: Here we GO!


weight this am after liquid release 226.. ... cuz of not having food from 7pm-2am last night I assume. Surprized i wasn't bloated, water does a body good.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'm tryinf bro.....huge pasta dish and 2 brownies for tdy......need some more lessons from u bro
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

JKurz1 said:
I'm tryinf bro.....huge pasta dish and 2 brownies for tdy......need some more lessons from u bro
Click to expand...
eat, eat EAT :)

hoped on the scale for fun after the pizza-fest... 232 :evil: lol

GO PATS!! Kickin' some ass!! :garza:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, I can't help it.


Since that deep tissue I have MUCH increase ROM with head turning, it's great. lol... thought i was stuck in my traps before... now i'm just hiding behind them :p

And that trap stretch I came across feels goooood.


Yeah, we gotta get to growing already. I dont' wanna die yet.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Peyton Manning : playoffs :: JKurz : eating/training

Good to see the workouts going well, sarge. You mentioned a few pages back that all the benching might be causing an imbalance, but from your rows it looks unlikely. Once you're Pendlay rowing again, you'll probably be doing at least as much as you bench in a given rep range.

Any idea what you'll be going for on the bench single next week?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Peyton Manning : playoffs :: JKurz : eating/training
Good to see the workouts going well, sarge. You mentioned a few pages back that all the benching might be causing an imbalance, but from your rows it looks unlikely. Once you're Pendlay rowing again, you'll probably be doing at least as much as you bench in a given rep range.
Any idea what you'll be going for on the bench single next week?
Click to expand...
LOL @ your SAT style analogy

Me too, thanks man. Ah, that is true.

Haven't gotten there yet in my training journal. I accidentally hit my head on the bar on my way to lay down under it to bench that day and I turned green (hulk), lol... I may use that technique for the single too.... that got some adrenaline pumping.

I had 225x1 with 1 or 2 in the bag before... I could go 215 or 220 or 225 if i want to be aggressive. This is all i'm seriously pushing... i think i could do that and keep it rolling, especially with BW going up too.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Peyton Manning : playoffs :: JKurz : eating/training

Good to see the workouts going well, sarge. You mentioned a few pages back that all the benching might be causing an imbalance, but from your rows it looks unlikely. Once you're Pendlay rowing again, you'll probably be doing at least as much as you bench in a given rep range.

Any idea what you'll be going for on the bench single next week?
Click to expand...
you are a true fuck.......just fyi
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sorry Sarge but the thought of another Pats super bowl was enough to vomit. Bill Belichek has become the friendliest coach hugger ever since the mangini controversy... and then after he spent 20 seconds mugging with Dungy he completely dissed Manning. I hate that guy.

Anyway I'm taking the Colts and the points for four reasons... 1) they beat the ravens by 9, 2) mcnair > grossman, 3) ravens d = bears d, 4) manning is not gonna be kept from throwing a td again, especially after getting the pats monkey off his back.

Of course anything can happen with a 2 week layoff and Tony Dungy as your coach.

Anyway, happy lifting, congrats on a great season even if they let one slip through their fingers.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Kab... don't ever bring up the colts in here... again.

Tony dungbettle can lick my taint.

I'm now a Bears fan and I'm going to wear a Brushi jersey on superbowl game day with pride :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I too am mourning the loss yesterday, it is truly a travesty to see such a dynasty fall at the hands of a QB who can't win when it really counts and looks like a penis...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

can anyone tell me why the press is making such a big deal out a black coach making it to the superbowl??? give me a fawking break...why does that have anything to do with it??? i hate when these coaches, like as sarge put it "dungbettle" start pulling the race card. be glad you made it to the superbowl and stop playing the race card. sorry for the threadjack sarge but i hate coaches who do that shit
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
lol, I can't help it.


Since that deep tissue I have MUCH increase ROM with head turning, it's great. lol... thought i was stuck in my traps before... now i'm just hiding behind them :p

And that trap stretch I came across feels goooood.


Yeah, we gotta get to growing already. I dont' wanna die yet.
Click to expand...
;) That's what I like 2 C!!!!!!!!
So happy 4 U!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

treilin said:
;) That's what I like 2 C!!!!!!!!
So happy 4 U!!
Click to expand...

and trelin, the chest stretches are really helping me too, you sure do know your stuff!

"Yeah, we gotta get to growing already. I dont' wanna die yet."
Go crush some iron you estrogen filled pansy lol

Die is not in Team KTS dictionary mofo!

KILL THAT SHIT!

lol ok, heres the serious part of the post...

When u get a message, how do you know the difference between deep tissue and a regular one? i keep paying for a message but i always leave wanting more and feeling like they could have dug deeper.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

mm107 said:
and trelin, the chest stretches are really helping me too, you sure do know your stuff!

"Yeah, we gotta get to growing already. I dont' wanna die yet."
Go crush some iron you estrogen filled pansy lol

Die is not in Team KTS dictionary mofo!

KILL THAT SHIT!

lol ok, heres the serious part of the post...

When u get a message, how do you know the difference between deep tissue and a regular one? i keep paying for a message but i always leave wanting more and feeling like they could have dug deeper.
Click to expand...

first you should check if you are getting a message or MAssage that may be the problem right there. That may be the reason your getting mixed messages LOL
tee hee

sorry for jacking sarge LOL
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

mm107 said:
and trelin, the chest stretches are really helping me too, you sure do know your stuff!
"Yeah, we gotta get to growing already. I dont' wanna die yet."
Go crush some iron you estrogen filled pansy lol
Die is not in Team KTS dictionary mofo!
KILL THAT SHIT!
lol ok, heres the serious part of the post...
When u get a message, how do you know the difference between deep tissue and a regular one? i keep paying for a message but i always leave wanting more and feeling like they could have dug deeper.
Click to expand...
LOL!

yah... that die thing is a reference to AL's location ;)

That's not a deep tissue then, you should walk out feeling worked. I think of it more like therapy than relaxation... though relaxation comes with the therapy for me. It'll hurt sometimes though... but good pain :evil:

Last time i went to "my girl" I said "Use your elbows if you need to today... lots of work to do" lol... she didn't hold back.

She performed ART (active release therapy) on my shoulder one time and fixed it when i had issues there.... my GAWD i was in so much pain after... I had to use 2 huge ice packs on both shoulders like i was a pitcher or something... it was throbbing, but days after, weeks after... feels like new.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

mm107 said:
When u get a message, how do you know the difference between deep tissue and a regular one? i keep paying for a message but i always leave wanting more and feeling like they could have dug deeper.
Click to expand...

I believe that if you leave happy, relaxed, weak kneed and her name is Lulu, it is probably not deep tissue.

Personal experience.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Kabeetz said:
I believe that if you leave happy, relaxed, weak kneed and her name is Lulu, it is probably not deep tissue.

Personal experience.
Click to expand...

lmao, so deep tissues dont come with the happy ending? fuck that! lmao
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Does ling-ling count?

She knew how to use her feet too :p
Click to expand...


Hey, feet = no cheating too! lmao

imagine telling your chick that

hey honey, it didnt count, she had socks on :chomp:
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
She performed ART (active release therapy) on my shoulder one time and fixed it when i had issues there.... my GAWD i was in so much pain after... I had to use 2 huge ice packs on both shoulders like i was a pitcher or something... it was throbbing, but days after, weeks after... feels like new.
Click to expand...
^^ I have a pic of that somewhere lol :)
 
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Reactions: jpt
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

my 3 prerrequisites for a deep tissue massage

1- handle bars on the ceiling
2- a woman of asian decent
3- and the words "ok now frrrip" followed by a squeezing lotion sound
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

jpt said:
my 3 prerrequisites for a deep tissue massage

1- handle bars on the ceiling
2- a woman of asian decent
3- and the words "ok now frrrip" followed by a squeezing lotion sound
Click to expand...

4- Located at a random apartment not listed in the lobby directory.
5- You have to state that you are not a cop before entering.
6- the massager will usually complement your recent gains. "you so big!!"

I've heard.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

you guys had me lmao earlier... good off topic session :)

Week 10 Day 4
Tuesday
1.23.2007
7:13pm-8:10pm

BTN PP: 95x5, 135x5, 155x5, 165x5, 175x3
*for reference.... i won't type it again.. it'll be a given: I belt up for the top 3 sets.

seated:
DB OHP: 50's x 8, 60's x5, 65's x5, 70's x5

DB Side: 20's, 25's, 30's ...all for 8

Modified DB: 25's x8, 30's x8, 40's x8, 50's x8 ... got the hang of these now :)

light day:
CGBP: barx8, 115x8, 155x8, 175x8



-------------------------------------------------------------

This weekend I'll be typing up my Days again to condense them and possibly train 3x a week instead of 4... I've added a bunch of stuff along the way. Time to make sure I get the core work in on certain days, ect... not just throwing in stuff here and there like i've been doing. I need a plan. I will have a plan this weekend, or thurs or friday cuz those are my days off this week.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

So it seems that your shoulders have gotten a tad strong - congrats...

70's are a bitch to get up. I embarrased myself tonight struggling to get them up. On my 2nd set I had some one hand one to me - much easier!

That is heavy on the Modified DB's. So, let me make sure I understand it correctly... Sitting on flat bench, lying over (chest on legs) and go from there - neutral grip I assume.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks, yeah the break served me well :evil:

Yeah... the don't quite pop up as nicely as the 50's. Those 5 reps were really hard for me. I wont' be pushing them. That's just extra volume/workload... I'll be adding weight to Push Presses for sure.

lol, a hand off buddy is nice to have... good thinkin' I'll have to recruit someone next time just to save energy :)

Instead of the bench this time, i used a seated OHP "bench" or chair thing that i did my DB OHP's on. Yup, chest down - grip facing Behind you - lead up with elbows not hands. You'll be doing more weight when you "feel" it... it just worked for me tonight, last time i was doing 25's lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
This weekend I'll be typing up my Days again to condense them and possibly train 3x a week instead of 4... I've added a bunch of stuff along the way. Time to make sure I get the core work in on certain days, ect... not just throwing in stuff here and there like i've been doing. I need a plan. I will have a plan this weekend, or thurs or friday cuz those are my days off this week.
Click to expand...
Looking forward to seeing what you put together.

+1 on the strong shoulders. Another month or two of ab work and your core should be solid enough that you don't need the belt for standing work.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
This weekend I'll be typing up my Days again to condense them and possibly train 3x a week instead of 4... I've added a bunch of stuff along the way. Time to make sure I get the core work in on certain days, ect... not just throwing in stuff here and there like i've been doing. I need a plan. I will have a plan this weekend, or thurs or friday cuz those are my days off this week.
Click to expand...

PRACTICAL PROGRAMING by MARK RIPPETOE

If we need to start a fund of if I need to buy it and ship it to you let me know...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
PRACTICAL PROGRAMING by MARK RIPPETOE

If we need to start a fund of if I need to buy it and ship it to you let me know...
Click to expand...
another +1. I know you probably think Al and I are working on commission for Aasgaard Co. at this point, but if you're getting ready to figure out what you'll be doing in the gym for the next few months, this would be the perfect time to get it.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

AL: maybe not. LOL!

CS: me too :) I'll try to go through a few drafts before i post it and start disecting it with you guys' help.

Yeah for delts, all the benching musta helped ;)

Uhhh yeah. Well. No flaming nessesary ... here it is: i'm wearing the belt not for core instability but for not wanting any more core thickening than what's already been done. I'm wide enough as I want to get there.

AL: lol, I know i know... I should have got it today, but there was overstock of bands on APT - and of course "limited supply"... soooooo... i got #2's for like 15 bucks... that's cheap... had to throw in a shirt too, can always use more workout T's.

If one of you guys wants to sell me a used one, hell yah. (I doubt your ready to part with it yet though) I'll pick one up... sooner rather than later hopefully.

CS: I'm ++1 :) I hear ya... but i'm not planning on NOT lifting.. i'm in this for the long haul. I'll just have you guys review my plan for now and once I pick it up i'll review it again if i see flaws or something.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Uhhh yeah. Well. No flaming nessesary ... here it is: i'm wearing the belt not for core instability but for not wanting any more core thickening than what's already been done. I'm wide enough as I want to get there.
Click to expand...
lol, no flaming intended. Given that you're not squatting heavy yet, standing overhead work would be one good way to develop/gauge core strength. Just something to consider and weigh along with aesthetic goals.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Considered. :)

GM's > hypers?

My ab strength is 100% improved... I think I should do some lower work if I don't do G.P. Rows.

I will access GP Rows again next week. Squatting, DL's in that same week before really fucked me up. Hopefully if I don't try DL's I can front squat and G.P. row is what I hope.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

i dont mean to sound like an ass, but what are GP rows? im doing JS Rows and ive done Yates Rows, but what are GP Rows???
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Andalite said:
i dont mean to sound like an ass, but what are GP rows? im doing JS Rows and ive done Yates Rows, but what are GP Rows???
Click to expand...
No, not at all man...

90* Bent-over Barbell rows, tucking elbows into lats on the way up, deweighting the bar at the bottom.

Someone correct me if i missed something.
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Considered. :)

My ab strength is 100% improved... I think I should do some lower work if I don't do G.P. Rows.

I will access GP Rows again next week. Squatting, DL's in that same week before really fucked me up. Hopefully if I don't try DL's I can front squat and G.P. row is what I hope.
Click to expand...

I think doing GP's one week and DL's the next until you are 100% is a way to go. The most important thing, happy endings and lower back health aside, is to get better/stronger at a given lift. So, if you can push one vs. the other - meaning if DL's are a better choice as there are more variations like sumo or rack polls vs. GP's where it kinda is what it is.

Squats are taking the front seat to all the above I hope, if they can be of course.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah I was doing 2x week Front squats not too long ago (not much weight of course but hard enough and light enough not to aggrevate my back)... I got ambitious and fucked it all up :rolleyes:

Sumo's... i've tried 'em. But I usually go convential and straight leg it up. Next time I try DL's I should stick to sumo. I should have been smarter about it.

I will be smarter about it next time. No more set backs.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Sumo's... i've tried 'em. But I usually go convential and straight leg it up. Next time I try DL's I should stick to sumo. I should have been smarter about it.
Click to expand...

I guess what I meant is pick one - DL's or GP's. I think DL's are a better choice because of the acceptable variety. If the lower back is acting up do high rack pulls. If it isn’t do regular or sumo or RDL or whatever... The day will come when you can Squat, DL, and GP in the same session bro. Till it does push what you can.

Set backs are inevitable if your pushing yourself IMO. We aren't meant to grow to the extent we do, push the weights we do, as much as we do, etc, conservative or not. I was nursing my shoulder, kinda still am, and was blabbing about how as long as I could squat I was happy. Next squat session I pulled my groin. Nice.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sarge, I think you had the right idea with just laying off (back) squats and deads and getting back (no pun intended) near 100%. Pendlay rows (and GMs, which are a more complete/functional movement than hypers IMO) should give you a decent amount of posterior chain work without causing the issues that you seem to have with squats and deads. If you continue to be serious about your ab work and stretching during the next couple months, you should be in a good position to resume squats and deads without fear of setbacks.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I think you and I need to have a mini contest for, lets say, over the next 4-5 weeks ... whaddya think... ? ;)
Prelim Details via email
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
I think you and I need to have a mini contest for, lets say, over the next 4-5 weeks ... whaddya think... ? ;)
Prelim Details via email
Click to expand...

bulking or cutting? Ill be 'culking' cutting/bulking. Clean Bulk Meals untill Mid Feb.

So send that prelim details this way too bunz!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
I think you and I need to have a mini contest for, lets say, over the next 4-5 weeks ... whaddya think... ? ;)
Prelim Details via email
Click to expand...

CUTAMANIA I: Sargeant Slaughter vs. The Bunnynator :O

Live and only on PPV!
Call your local cable operator to order!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

You're going to do it with me *B_Bunny*?! :D


No contest. Just results :evil:

Starting today... i'm not eating like an asshole anymore (aka 2 crossant double egg & cheeses at D&D's NO MORE).

4 week cut... then clean carb up 5 days or something. It's get swole for arnold time bitches.

230lbs in the am after morning piss. NO MORE WEIGHING for 5 weeks. Progress = lift shirt access ab region via JK style ;)

I'll be getting BF done soon and weekly Hopefully if the "special people" at my gym can actually do it right.

Hopeful goal no longer 250 short term... it's lean out quality gains, PR hittin' time... eat clean food and don't stop. Do more cardio too you sunnofabitch.

230-240 leaner than now would be cool by me. Let's see what i can do in 5 weeks before I'm back to school full time. I have the time to do it. No more being lazy with the diet.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

MM is in too! :garza:

*BB*, Sargepiece, MM107Dezzie... we gots 5 weeks to shape up!... literally :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
MM is in too! :garza:

*BB*, Sargepiece, MM107Dezzie... we gots 5 weeks to shape up!... literally :evil:
Click to expand...
My job is to help you achieve your mini goal ... Im rather 'limited' at this time but Ill work it out to play along as best I can.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I know.

No need to say that :heart:

Thank you for helping me so much behind the scenes btw :rose:

I really appreciate it :)

This is a back on track of sorts for you for your exact date.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

i'm jealous!! i wish i was going to the arnold...:(
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
You're going to do it with me *B_Bunny*?! :D


No contest. Just results :evil:

Starting today... i'm not eating like an asshole anymore (aka 2 crossant double egg & cheeses at D&D's NO MORE).

4 week cut... then clean carb up 5 days or something. It's get swole for arnold time bitches.

230lbs in the am after morning piss. NO MORE WEIGHING for 5 weeks. Progress = lift shirt access ab region via JK style ;)

I'll be getting BF done soon and weekly Hopefully if the "special people" at my gym can actually do it right.

Hopeful goal no longer 250 short term... it's lean out quality gains, PR hittin' time... eat clean food and don't stop. Do more cardio too you sunnofabitch.

230-240 leaner than now would be cool by me. Let's see what i can do in 5 weeks before I'm back to school full time. I have the time to do it. No more being lazy with the diet.
Click to expand...
I told ya it wouldnt last.......you dont have the frame for 250......i dont have the frame for 150 either, but thats besides the point....lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

wtf kind of comment is that?

ok... when I get to 250 with abs I'll let you know how my frame likes it bro.

I'm veering from my ultimate goal for only 5 weeks... 250 isn't far off.

okthxbye
 
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