Sarge's Lifting Chronicles 2006-2007

[SgtSlaughter]

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

I agree with the ladies' (and al420's) verdict: you're looking lean and can definitely add some more quality pounds without fat getting out of control. Good call moving to the 34s; you'll just have to get used to being pissed off every time you go to shop for jeans because the waist:leg/glute ratios weren't determined with squatters in mind. Illuminati ranted about this rather amusingly a while ago.

LOVE the thread (bumped it ) thanks for linking that up for me!!

Yes, pissed off and hungry shopping... BAD News for me, i throw a BF like it's my job in "White Chicks"

...storm out of the store throwing tiny thigh circumference jeans everywhere sprinting to the closest food establishment, and when I'm THAT hungry, doesn't matter what it is... lol

Thanks bro... yes, i'm really looking forward to kicking some ass on this 5x5

looking big bro! keep up the eating!!!!!! think how awesome it's going to be when you start cutting again and you have all that added size to your frame!

Thanks homie!!! hehehe, ... I'll be a machine whenever I cut down again, cuz I KNOW what my body likes to cut on and I'll do it with avengence next time

nice definition broski,

abs are coming in real nice too bro

legs look big trust me they are growing...

sucks havign a 32inh waist and having to use 34's lol thats my situation, im not buying pants untill after winter, imma be buulking..

GREAT WORK SGT u can tell uve been dieting as well!

Thanks broseph!!

Pants fucking suck!! Least i'm still fitting into shorts from 5 years ago though ... cuz they don't taper like pants I guess is why, whatever... they fit, I wear 'em

I'm NOT dieting bro... lol, that's what's kinda crazy, i'm deff MUCH bloated from my cutting progress pics if u check the link in my sig... but it's cool, i can deal as long as i'm getting stronger and fat stays at bay

lol.... bro, invest in buying bulk sweat pants for when you bulk... dude, you'll blow up

 

[SgtSlaughter]

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

Week 2 Day 2 of Bill Star 5x5

Start Time: 6:30pm

5 minute incline walk on treadmill warm up... hoping the rack would be free when i walked back in the weight room...

Walk in... and the "Big Guy" ... friggin' huge... 6'5" like 400 lbs, not bashing, he's strong as HELL... was doing shrugs with like i dunno 1,000 pounds, lol... Rack was taken

BTN PP
75x5
90x5
105x5
120x5


Dead Lifts
135x8 (warm up this time )
215x5
257x1 (straped up) x 4
300x5
342x5 (over/under)

... those beat me up, toast...

Light Squat Day, Thank Jesus
115x5
137x5
165x5
165x5

End Time: 7:25pm


Erectors... SHOT fine now... but literally felt them throbbing on the drive home.

Workout Rating: Blah... during deads... pretty numb, just went through the motions... least I hit all the lifts I guess

 

[Cynical Simian]

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

Be careful with those squats after deads. Even with the very light weight, you're risking bad form and an injury by doing them after near-max deadlifts. Is there a way for you to squat outside the rack (i.e. pins at an appropriate height somewhere in the gym) if it's taken again? You wouldn't really need the safety bars since there's no chance of failure on day 2 squats.

 

[SgtSlaughter]

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

Be careful with those squats after deads. Even with the very light weight, you're risking bad form and an injury by doing them after near-max deadlifts. Is there a way for you to squat outside the rack (i.e. pins at an appropriate height somewhere in the gym) if it's taken again? You wouldn't really need the safety bars since there's no chance of failure on day 2 squats.

NFW... No F'n Way to do them anywhere else in my gym

I scanned the whole place... thinking OOOOUUU maybe I can do them in the military press station, lol... no way... wouldn't work.

I took a good break, and didn't rush them. I actually layed down on a flat bench for a minute after deads

Thanks for lookin' out man!! What about front squats on Day 2 if that happens again? ... i'm good with front squats, just don't have the flexiblity down tooooooootally yet enough to have elbows in the air, they're high but not high as I see them in OLY vids.

OH... There were 2 smiths open to use... but I couldn't bring myself to use them ... I will next time, or fronts maybe... pending response

 

[sbt2082]

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

Well workout still looked good from here
Hope your having a good evening!!

 

[SgtSlaughter]

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

Well workout still looked good from here
Hope your having a good evening!!

Thanks!! Yeah i'm glad I hit all my lifts... the volume on DL's that i've never done before is ROUGH, lol

I'd be having a GREAT evening if someone would put away my laundry for me... it's all over my bed, and I fear that if I shove it on the floor it will stay for a week, lol


I hope you have a great rest of the evening as well Yellow Rubbery One

 

[Cynical Simian]

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

Eh, I don't think fronts would be any better, especially since you'd be near PR weight for fronts if you used the same weight as you would for back squats (people who sub fronts push them as another PR lift). I wasn't trying to scare you with the mention of injury; the combination of a break after deads and the very light weight makes it fairly unlikely. Just avoid doing deads first if at all possible (which you're already trying to do) and be careful not to get sloppy on your squats if you have to do them last...PR deads (obviously) take a lot out of you.

I've always squatted first, so I'd certainly defer to BiggT or others who've tried deads early in workouts if they disagree with the above.

EDIT: Did you mean doing fronts to start the workout or doing them in place of back squats after deads if this happens again? My response assumed you meant the latter.

 

[fortunatesun]

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

My reward for posting late- I get to echo what everyone else has already said.
Nice looking wheels for never having worked them out before. I think front squats are OK to substitute on light day. I find that they also really work to bring out definition, though of course nothing beats a good ATF for making people wonder if you've gotten calf implants.
Zercher squats are another solid substitute. Still definately a squat, although IMHO they're a bit further removed from a classic back squat than a front squat. Better carryover for strongman. When I'm genuinely fatigued though, (sore doesn't count) I can count on a good squat session using Zercher's for at least some of my reps without beating myself up.

 

[SgtSlaughter]

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

Eh, I don't think fronts would be any better, especially since you'd be near PR weight for fronts if you used the same weight as you would for back squats (people who sub fronts push them as another PR lift). I wasn't trying to scare you with the mention of injury; the combination of a break after deads and the very light weight makes it fairly unlikely. Just avoid doing deads first if at all possible (which you're already trying to do) and be careful not to get sloppy on your squats if you have to do them last...PR deads (obviously) take a lot out of you.

I've always squatted first, so I'd certainly defer to BiggT or others who've tried deads early in workouts if they disagree with the above.

EDIT: Did you mean doing fronts to start the workout or doing them in place of back squats after deads if this happens again? My response assumed you meant the latter.

I can hang clean to front squat weight out on the open floor was my idea as LAST resort if the only squat rack in my gym was taken again (in the begining). OR do smith squats at the end...or beggining.

Blah, lol... i'll just do Smith back squats if need be next time... first.

yeah it SUCKED doing deads (2nd) before squats.

My reward for posting late- I get to echo what everyone else has already said.
Nice looking wheels for never having worked them out before. I think front squats are OK to substitute on light day. I find that they also really work to bring out definition, though of course nothing beats a good ATF for making people wonder if you've gotten calf implants.
Zercher squats are another solid substitute. Still definately a squat, although IMHO they're a bit further removed from a classic back squat than a front squat. Better carryover for strongman. When I'm genuinely fatigued though, (sore doesn't count) I can count on a good squat session using Zercher's for at least some of my reps without beating myself up.

Thank broski! It's not that i've never worked them... i've never trained them like this

Does OLY = ATF ... just wondering if I can use the terminology interchangeably {I thought olympic squats went ATF (?)}

Zercher... never heard of that, googling shortly

Thanks bro for all the info!

 

[sbt2082]

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

GOOOOOOOD MOrning
HOpe those carbies finally let you get some rest

 

[Protobuilder]

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

There's not a good substitute for BB back squats. I'd suggest waiting for that rack. LoL Zercher squats might work but you still need a place to walk out the bar. You don't start it from the floor. CS already pointed out that front squats are a completely diff't move, as are overhead squats. B U T . . . if nothing else works, deads + front squats hit all the basic muscles involved int he back squat. It's a great combo, just don't make a habit of letting someone else hog the squat rack. LoL And stay off the Smith. It has nothing to do w/ anything. Better off doing front squats, IMO.

 

[jpt]

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

good workout bro! deads looking good!

 

[*Bunny*]

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

GOOOOOOOD MOrning
HOpe those carbies finally let you get some rest

Please clarify what this means for Bunny please. Thanks

 

[sbt2082]

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

Please clarify what this means for Bunny please. Thanks

Uh oh..Looks like Sarge has some splaiiiining to do
(reminds me of "I love Lucy" lol... "Lucy you got some splaining to do" )

 

[BiggT]

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

Sarge.....DON'T USE THE SMITH, lol....it is better to wait an hour for the squat rack than to use the Smith, the back squat is what drives the progress in this routine, Mr. Smith will derail that.

On the first run through, I'd be in favor of back squats......if you want to do fronts on day 2, it is fine, but decide now and do them throughout without changing up or alternating. As long as the bar is racked across your shoulders and the elbows are high enough to hold a firm rack, the elbows are high enough, they don't have to be pointed at the ceiling, I can't get mine crazy high and I've been doing them for 14 years, as long as the rack is firm and you aren't tipping forward, the elbows are as high as they need to be, higher is always better though. About Zerchers....people love them.....I'll never understand it though, I can see if training for Strongman and you have absolutely NO access to a Conan's Wheel, or if you're incarcerated and the prison weight pile has no squat rack, lol, but other than that, I couldn't be bothered with them.

Also, I can't stress enough not to deadlift before you squat, you got away with it last night because you're early in the program, but you'll pay for it if you try it after week 3.......I'll do olympic lifts before squats always, but never deads......I know you were in a jam, but next time just ait for the rack.

What else......yes, olympic squats are ideally ATF, if not they are as low as you can humanly go. The tell-tale sign of an olympic squat is a high bar placement on the traps and a narrow to not quite moderate stance....sink them as low as you can get.

As for your pics, you look really good, man.....you're plenty lean enough, I think you'll get good results bulking, and don't be concerned if the abs fade.....you don't ever have to get sloppy to be stronger, but you will need to carry a little bit more bodyfat than you'd probably like, it is just the nature of the beast......if you could make noticeable gains and remain single digit bodyfat, everybody would just assume do that.

And......STAY AWAY from the Smith machine, it is a worthless peice of crap that exlemplifies what is wrong with modern gym 'culture'......the only thing you should use the Smith for is to stretch out on the frame.....or if you need a place to dump your gym bag.

 

[SgtSlaughter]

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

Thanks all for stoppin' in so soon

Sarge.....DON'T USE THE SMITH, lol....it is better to wait an hour for the squat rack than to use the Smith, the back squat is what drives the progress in this routine, Mr. Smith will derail that.

On the first run through, I'd be in favor of back squats......if you want to do fronts on day 2, it is fine, but decide now and do them throughout without changing up or alternating. As long as the bar is racked across your shoulders and the elbows are high enough to hold a firm rack, the elbows are high enough, they don't have to be pointed at the ceiling, I can't get mine crazy high and I've been doing them for 14 years, as long as the rack is firm and you aren't tipping forward, the elbows are as high as they need to be, higher is always better though. About Zerchers....people love them.....I'll never understand it though, I can see if training for Strongman and you have absolutely NO access to a Conan's Wheel, or if you're incarcerated and the prison weight pile has no squat rack, lol, but other than that, I couldn't be bothered with them.

Also, I can't stress enough not to deadlift before you squat, you got away with it last night because you're early in the program, but you'll pay for it if you try it after week 3.......I'll do olympic lifts before squats always, but never deads......I know you were in a jam, but next time just ait for the rack.

What else......yes, olympic squats are ideally ATF, if not they are as low as you can humanly go. The tell-tale sign of an olympic squat is a high bar placement on the traps and a narrow to not quite moderate stance....sink them as low as you can get.

As for your pics, you look really good, man.....you're plenty lean enough, I think you'll get good results bulking, and don't be concerned if the abs fade.....you don't ever have to get sloppy to be stronger, but you will need to carry a little bit more bodyfat than you'd probably like, it is just the nature of the beast......if you could make noticeable gains and remain single digit bodyfat, everybody would just assume do that.

And......STAY AWAY from the Smith machine, it is a worthless peice of crap that exlemplifies what is wrong with modern gym 'culture'......the only thing you should use the Smith for is to stretch out on the frame.....or if you need a place to dump your gym bag.

lol... ok, no Smith.

Nooooooooo I'm not trying to change up my program.. it was a "just in case shit" ideer

lol...cool!! Woohoo!! I can say i'm doing OLY Squats with conviction

Thanks man!!! LOL! I'm by NO means single digit bodyfat... I'm deff going to keep my "cheating" in check if I noticed bf getting sloppy... i'd like to stick around the 13% I was tested at if I could for sure.

haha, ok, ok.... Just say NO to using the Smith..got it

*NOTE*
my back is sore today mainly in middle traps area and erectors.

 

[mm107]

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

yea listen to BigT, use the smith only for hanging your wraps on in between sets... lol

i know u can keep your BF in check trust me, eat clean and keep cheats to a minimum. Remember the more muscle you got the more calories u will burn, so in theory, since ur bulking and putting on muscle, eventually you will hit the point to where your 'bulking' cals are now your maintenece cals.

Great work bro, i love it when my errectors are sore, only when they are JUST sore lol

 

[BiggT]

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

About the spinal erectors.....thats what separates the men from the boys. If you see someone in the gym who is well-built, you can tell if they are really strong or just a pretty boy poser by the spinal erectors.....the only way to build thick erectors are heavy and hard squats and pulls.

 

[SgtSlaughter]

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

About the spinal erectors.....thats what separates the men from the boys. If you see someone in the gym who is well-built, you can tell if they are really strong or just a pretty boy poser by the spinal erectors.....the only way to build thick erectors are heavy and hard squats and pulls.

lol... what kinda gym do you go to?!

Everyone walking around shirtless??

Yes, i'm noticing .... They WILL be built up and have to compensate for all my old isolation movements now

 

[al420]

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

Week 2 Day 2 of Bill Star 5x5

Start Time: 6:30pm

5 minute incline walk on treadmill warm up... hoping the rack would be free when i walked back in the weight room...

Walk in... and the "Big Guy" ... friggin' huge... 6'5" like 400 lbs, not bashing, he's strong as HELL... was doing shrugs with like i dunno 1,000 pounds, lol... Rack was taken

BTN PP
75x5
90x5
105x5
120x5


Dead Lifts
135x8 (warm up this time )
215x5
257x1 (straped up) x 4
300x5
342x5 (over/under)

... those beat me up, toast...

Light Squat Day, Thank Jesus
115x5
137x5
165x5
165x5

End Time: 7:25pm


Erectors... SHOT fine now... but literally felt them throbbing on the drive home.

Workout Rating: Blah... during deads... pretty numb, just went through the motions... least I hit all the lifts I guess

I would not recommend doing squats after anything on this program. Your deads look great. Some of these workouts can leave you wanting more for sure, but just wait till workout 3 this week - it will be a bitch.

Keep working hard and eating good.

EDIT: Note to self - read other replies before replying. Especially when all the big boys are chiming in.

 

[SgtSlaughter]

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

I would not recommend doing squats after anything on this program. Your deads look great. Some of these workouts can leave you wanting more for sure, but just wait till workout 3 this week - it will be a bitch.

Keep working hard and eating good.

EDIT: Note to self - read other replies before replying. Especially when all the big boys are chiming in.

lol... thanks bro!

Yeah, Workout 3 is going to be fun

 

[Jim Ouini]

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

Good looking log, nice pics too. I get the feeling there'll be another monsta in the house soon.

Every so often you'll see the 'deads before squats' thread come up; general consensus is that deads are so taxing you have greater chance of compromising your squat form and risk serious injury.

Heck I remember a week 4 of 5 x 5 and I missed all my push presses after deading because I had no leg drive, no core strength and just plain no desire to get the weight over my head.

 

[SgtSlaughter]

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

Good looking log, nice pics too. I get the feeling there'll be another monsta in the house soon.

Every so often you'll see the 'deads before squats' thread come up; general consensus is that deads are so taxing you have greater chance of compromising your squat form and risk serious injury.

Heck I remember a week 4 of 5 x 5 and I missed all my push presses after deading because I had no leg drive, no core strength and just plain no desire to get the weight over my head.

Thanks man!

Is Beast from the East already taken? lol...jk

WOW... scew that OHP's after deads..NFW man... I can imagine.

 

[al420]

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

you gotta change your location to : The Beast from the East

 

[SgtSlaughter]

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

you gotta change your location to : The Beast from the East

Don't like my current location:

On the "North" Beach Diet??

I thought that was pretty funny

 

[al420]

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

Don't like my current location:

On the "North" Beach Diet??

I thought that was pretty funny

Oh no - I like them both

 

[SgtSlaughter]

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

Oh no - I like them both

Ok, i'll have to switch it to that one once i'm off my "north beach diet" lol

 

[ck2006]

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

Have a great weekend!

 

[SgtSlaughter]

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

Have a great weekend!

Thank you!!! You too CK!!!


And everybody else!!! Have a great weekend!!

Tis the part of the week to reward yourself with good eating

Looking forward to my workout tomorrow!!!!

 

[sbt2082]

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

 

[*Bunny*]

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

Heyyo Slaughta .... ! Have a KILLER workout today !!!!

I'm going to get rub down in T - 2.5 hours ... yee haw!

 

[SgtSlaughter]

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

hola

 

[SgtSlaughter]

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

Heyyo Slaughta .... ! Have a KILLER workout today !!!!

I'm going to get rub down in T - 2.5 hours ... yee haw!

Love it!!

Thank you... uhhh... i'll try

I'm friggin' exhausted... slept poorly the few hours I had before waking up at 4:00am... i'm going to take a nap... gym closes at 6... hoping to get there at 4/4:30...if not oh well... i'm beat I need to lay down for a little while at least

NIIIIIIIIIICEEE!! Enjoy the rub down lol

P.S. The Blue fish were swimmin' but they weren't a bitin' today... bought some lobster instead, lol

 

[SgtSlaughter]

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

Slept too much ... Needed it though...Bigtime.

Time to calorie load

I COULD do Bench and Row here at home with my weights and just go in for squats tomorrow at the gym and some light cardio. Or do it all iin one session tomorrow. Probably personal preference I would guess... not sure how i'm going to do it yet, i'm tired and lazy... I'm not gunna lie, lol

... I smell like fish still, WTF stinker.

 

[sbt2082]

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

Slept too much ... Needed it though...Bigtime.

Time to calorie load

I COULD do Bench and Row here at home with my weights and just go in for squats tomorrow at the gym and some light cardio. Or do it all iin one session tomorrow. Probably personal preference I would guess... not sure how i'm going to do it yet, i'm tired and lazy... I'm not gunna lie, lol

... I smell like fish still, WTF stinker.

Calorie load maybe... but easy on those carbs so you aren't up all night again You bum lol.... I'm off for a quick back and bicep workout myself Speaking of fish... I guess you didn't have any luck huh

 

[*Bunny*]

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

Slept too much ... Needed it though...Bigtime.

Time to calorie load

I COULD do Bench and Row here at home with my weights and just go in for squats tomorrow at the gym and some light cardio. Or do it all iin one session tomorrow. Probably personal preference I would guess... not sure how i'm going to do it yet, i'm tired and lazy... I'm not gunna lie, lol

... I smell like fish still, WTF stinker.

Wouldn't you feel better if you stayed consistent & got in the gym tomorrow to stick with the program? Besides, you gave your muscles an extra days rest although it may not seem like it, recovering from those deads lol

Eat up, train tomorrow... I will if you do, deal?

 

[SgtSlaughter]

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

Wouldn't you feel better if you stayed consistent & got in the gym tomorrow to stick with the program? Besides, you gave your muscles an extra days rest although it may not seem like it, recovering from those deads lol

Eat up, train tomorrow... I will if you do, deal?

Deff. I have to train tomorrow... I didn't do anything today, lol.

Recovery is goood

If this 3rd workout goes as nicely as last time I may be able to hit it tuesday instead of pushing all my workouts back... which i don't want to do (wed-fri-sun).

I trust your pampering went well

 

[*Bunny*]

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

Deff. I have to train tomorrow... I didn't do anything today, lol.

Recovery is goood

If this 3rd workout goes as nicely as last time I may be able to hit it tuesday instead of pushing all my workouts back... which i don't want to do (wed-fri-sun).

I trust your pampering went well

Sweet. I'm going to try & get there early tomorrow before it gets packed. I will snag the squat rack to do my barbell curls & do my squats on the smith.


Jus Playin'. Legs tomorrow, you know how I roll ... Pamerping was fan-friggin-tastic. I my massage therapist. Sent from heaven that one.

 

[SgtSlaughter]

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

Sweet. I'm going to try & get there early tomorrow before it gets packed. I will snag the squat rack to do my barbell curls & do my squats on the smith.


Jus Playin'. Legs tomorrow, you know how I roll ... Pamerping was fan-friggin-tastic. I my massage therapist. Sent from heaven that one.

Sleep sweet

Train Hard for me... if u hit it before I get up

I'm going to train as soon as I get some food in me and feel awake enough to throw some weights around ... and before 5pm cuz that's when they close on Sundays!

 

[ck2006]

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

Good morning!

 

[jpt]

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

kill it today brutha!

 

[SgtSlaughter]

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

kill it today brutha!

killed... incoming slaughterage... typing up the damage now

 

[jpt]

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

excellent!!! gotta go cook for 2 hours now ...i'll read it later

 

[SgtSlaughter]

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

Week 2 Day 3 - Bill Star 5x5

AM Weigh in after PPH: 205.5 lbs

(extra day of rest due to no sleep and then sleep all day yesterday, lol)

woke up early on today (Sunday)...wtf lol... good though cuz the gym was MINE!! ALLLL MINE BWAHAHAHAHA

Start Time: 10:43am

5 minute incline walk on treadmill warm up.


OLY Squat
110x5
137x5
165x5
190x5 (almost did 190lb good mornings ... took longer rest before hittin' 225)
225x5
164x8 (tough repping them out...my spinal erectors are bitch asses)

*Notes*... the Deads are wrecking Havoc on my spinal erectors ... they need abuse but it's deff making my squats harder...even with an extra day off.

Flat Bench
92x5
115x5
137x5
160x5
190x3 (last rep form was a tad shittier than previous sets... hard, but i locked it out.)
137x8


GP Rows
77x5
97x5
117x5
137x5
160x5 Like pie... extra 2 reps cuz I could
117x8

Took more sittin' down and streching breaks here cuz my spinal erectors were talkin' serious smack.... then grabbed my balls and just flew through it and got it over with.

Bodyweight Dips (still VERY new to me)
8 reps
6 "
8 "

Took enough rest to catch my breath.... took more after 2nd set and got 8 reps on third. Right Rotator hurts ... gotta check form. Keep elbows INNNNN!!

Fluff Stuff {tm}

"V" Bar Cable Press Downs
90lbs x 8
110lbs x 10
130lbs x 8

Reverse Barbell Curls
30lbs x 8
35lbs x 8
40lbs x 8

Random Ideer:

DB Holds

60's for 30 "mississippi seconds"
70's for 30 "mississippi seconds"
80's for 27 "mississippi seconds"
90's for 19 "mississippi seconds"

End Time: 12:01pm

Workout Rating: I don't look forward to lifting anymore, lol... these are kicking my ASS

 

[sbt2082]

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

NICEEEE workout Sarge Props to getting up early and getting it outta the way too!!!

 

[*Bunny*]

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

Up early is quarter to 11? lol You crazy boy. You're getting up with me next time, I was walking to the gym @ 6:30

I was all like, "Don't touch my squat rack punks..." (no one was there to nab it, the smith was open for 'way above parallel' squats if they needed it )

@ erectors being "bitch asses" .. they will strengthen

If deads are affecting your other lifts, I'm curious how you guys adjust... do you ride it out? Or adjust your #'s to avoid this from happening? Esp. if it's not making your workouts fun & enjoyable.

Nice on on locking out the Bench Sarge

Love that you & my friend Mr. Rows are becoming good friends

Hmm, wonder what people in the gym say when you fondle yourself ... grabbed your bawls. Get it boy!

WATCH the form on the DIPS ... I think I have developed some perm. scar tissue near the pec minor tie ins from doing unassisted dips. And my form pretty friggin good if you ask me. I have to start doing compression work to see if I can help release the clusterphuck going in there.

DB holds... Are theyhanging at your sides as if to provide a stretch ?



Great job on getting in & getting it done !

 

[needtogetaas]

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

looking like a

 

[BiggT]

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

I was laughing when you said you hit the gym "early" at 10:43 AM too, lol. Nice workout......deadlifts can be tricky to manage for a natural puller. Like you, I have always had a dispropotionately strong deadlift. Leverage-wise, I was just built to pull, and it can blow you out handling all that weight if you don't manage it correctly. I either save them for a peaking phase and just train all olympic lifts or I alternate them weekly w/ an olympic lift.

Since you're doing the single factor program, I won't talk about loading and deloading/peaking. I forget if you were good enough at the olympic lifts or not, you'll have to refresh my memory. What you may want to do is deadlift heavy one week, then the next week do power cleans from the floor followed by clean pulls from the floor (if you suck at power cleans, make it clean pulls from the floor followed by jump shrugs from the rack).....I typically HATE to advise somebody just beginning this type of training to start alternating shit in and out, but there are always individual exceptions, and while you were blessed with a good deadlift, it is so much more weight than you use on anything else, it will drive you into the ground quick if you mismanage the workload.

Also, before I forget, nice job on the rows....it's nice to see somebody with a good bench:row ratio, keep getting better at the rows and it drives the bench up, which grows your shoulder girdle like crazy.

 

[Cynical Simian]

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

If it's just some lingering erector fatigue and tenderness, that's par for the course on Day 3 (especially while you're changing plates for the rows ramp). One thing I find helpful is some active recovery on Thursday and maybe even before Friday's workout (assuming a MWF layout). Try a set or two of light, high-rep (10-15) hypers on Thursday when you do your cardio, or even some GMs with very light weight at home if you don't get to the gym.

Of course, if deads are blowing out your CNS even with the ramped sets, T's plan is the way to go.

 

[SgtSlaughter]

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

Up early is quarter to 11? lol You crazy boy. You're getting up with me next time, I was walking to the gym @ 6:30

I was all like, "Don't touch my squat rack punks..." (no one was there to nab it, the smith was open for 'way above parallel' squats if they needed it )

@ erectors being "bitch asses" .. they will strengthen

If deads are affecting your other lifts, I'm curious how you guys adjust... do you ride it out? Or adjust your #'s to avoid this from happening? Esp. if it's not making your workouts fun & enjoyable.

Nice on on locking out the Bench Sarge

Love that you & my friend Mr. Rows are becoming good friends

Hmm, wonder what people in the gym say when you fondle yourself ... grabbed your bawls. Get it boy!

WATCH the form on the DIPS ... I think I have developed some perm. scar tissue near the pec minor tie ins from doing unassisted dips. And my form pretty friggin good if you ask me. I have to start doing compression work to see if I can help release the clusterphuck going in there.

DB holds... Are theyhanging at your sides as if to provide a stretch ?



Great job on getting in & getting it done !

lol..Early... it's SUNDAY, come on now... you know i like my

lol...nice I wanna see Buns'... Buns doin' ATF
... from behind preferably... or a side/rear angle would suffice

I dunno... but I like what BiggT said... and I really don't want to drive that lift... I mean, I can pull 405 out of the blue after not pulling at all for a month or so... fuck it, i may just drop it cuz it's killing me with the volume... and sub in Cleans like he said
... I think I will do it again and see how it goes though (another DL day next week)

I did get a few "OMG... is he Reeeally holding his balls like that in the open... right by that bench there!?!?"

Yeah, deff going to take my time with dips... i just wanted to get the hell out, lol

DB holds were not for strech purposes... for grip strength. On the last hold... 2 seconds after what i typed, it started peeling my fingers open... I need to work on grip.

Thank you *B_Bunny*

 

[SgtSlaughter]

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

looking like a

Thanks bro!

NICEEEE workout Sarge Props to getting up early and getting it outta the way too!!!

thank ya, thank ya!

 

[*Bunny*]

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

lol..Early... it's SUNDAY, come on now... you know i like my

lol...nice I wanna see Buns'... Buns doin' ATF
... from behind preferably... or a side/rear angle would suffice Hahahahaha

I did get a few "OMG... is he Reeeally holding his balls like that in the open... right by that bench there!?!?"

Yeah, deff going to take my time with dips... i just wanted to get the hell out, lol

DB holds were not for strech purposes... for grip strength. On the last hold... 2 seconds after what i typed, it started peeling my fingers open... I need to work on grip.

Thank you *B_Bunny*

Ouuu that's why I asked about the DB's ... help with my grip. Thanks for the idea.

THANK YOU BrothaFAM...

 

[SgtSlaughter]

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

I was laughing when you said you hit the gym "early" at 10:43 AM too, lol. Nice workout......deadlifts can be tricky to manage for a natural puller. Like you, I have always had a dispropotionately strong deadlift. Leverage-wise, I was just built to pull, and it can blow you out handling all that weight if you don't manage it correctly. I either save them for a peaking phase and just train all olympic lifts or I alternate them weekly w/ an olympic lift.

Since you're doing the single factor program, I won't talk about loading and deloading/peaking. I forget if you were good enough at the olympic lifts or not, you'll have to refresh my memory. What you may want to do is deadlift heavy one week, then the next week do power cleans from the floor followed by clean pulls from the floor (if you suck at power cleans, make it clean pulls from the floor followed by jump shrugs from the rack).....I typically HATE to advise somebody just beginning this type of training to start alternating shit in and out, but there are always individual exceptions, and while you were blessed with a good deadlift, it is so much more weight than you use on anything else, it will drive you into the ground quick if you mismanage the workload.

Also, before I forget, nice job on the rows....it's nice to see somebody with a good bench:row ratio, keep getting better at the rows and it drives the bench up, which grows your shoulder girdle like crazy.

Ya seriously... I guess I realized why I've never tried to go for 25 reps of them in a workout before, lol... damn they are debilitating.

I can do power cleans (clean pull to front squat right?... too many variations i get confused ).... I like that idea... alot.

Sweet!!! Thanks!!

Are you serious?! My shoulder girdle is going to grow like crazy? Exxxcellent! lol... more V taper here i come

If it's just some lingering erector fatigue and tenderness, that's par for the course on Day 3 (especially while you're changing plates for the rows ramp). One thing I find helpful is some active recovery on Thursday and maybe even before Friday's workout (assuming a MWF layout). Try a set or two of light, high-rep (10-15) hypers on Thursday when you do your cardio, or even some GMs with very light weight at home if you don't get to the gym.

Of course, if deads are blowing out your CNS even with the ramped sets, T's plan is the way to go.

I'm already doing hypers though... i think it's a blend of CNS saying to me "I hate you" and my erectors saying "Do this to me again and your not getting out of bed in the morning fucker" lol

OUUU GM's at home... good idea!! damn... i forget I can do stuff here

I think i'm going to incorporate Cleans for sure.

I LOVE the push pressing (OHP movement...period) i'm doing too.

hmm... should i use a max i did a while back with cleans to plug it in?

 

[SgtSlaughter]

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

Power Cleaned 215 x 1 on July 30th

... I remember it being very slow and probably sloppy though, lol...

maybe plugging in a max of 185 would be good to start?

 

[SgtSlaughter]

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

Ouuu that's why I asked about the DB's ... help with my grip. Thanks for the idea.

THANK YOU BrothaFAM...

... Ohhh reeaallly?! waxin' it, eh

I'm going to do farmer's walks next time
... just pick a weight that your NOT comfortable with and walk around until you drop it, lol... that's the basics of it. Or you can have a set course, like walk to the deadlifting area (or whatever you have in one of the corners, ect, ect)... and walk back... then go heavier

Anytime SFAM

 

[BiggT]

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

Sarge......power cleans are caught high, a front squat above paralell is called the 'power position', hence the term power clean, lol.....the weight is lighter than you'd use with squat cleans because you catch them higher.

Be very conservative when plugging in the max, these are much different than a static lift, and 5 more lbs can feel like 50 if your technique isn't right on.....if I were you, I'd go 5x5 at 135 and add 5-10lbs each time you do them, this will guarantee you don't overshoot and develop bad habbits with them, go much heavier on the clean pulls.....I would finish the power cleans, then go right into 4 sets of 3 clean pulls, pyramid the clean pulls, and although it might not be possible at first, shoot for your top set to be at least 100lbs more that your top set of power cleans, on the clean pulls, the bar doesn't need to be any higher than belly button height, don't pull with the arms and do a cheating upright row.......this is a way to pull from the floor without your CNS getting demolished by deadlifting every single week......of course you'll deadlift every other Wed.

Yeah, the bench is the upper body press (save for declines) where you can handle the most weight possible, it overloads the upper body, giving the entire shoulder girdle a reason to get bigger.

 

[SgtSlaughter]

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

Sarge......power cleans are caught high, a front squat above paralell is called the 'power position', hence the term power clean, lol.....the weight is lighter than you'd use with squat cleans because you catch them higher.

Be very conservative when plugging in the max, these are much different than a static lift, and 5 more lbs can feel like 50 if your technique isn't right on.....if I were you, I'd go 5x5 at 135 and add 5-10lbs each time you do them, this will guarantee you don't overshoot and develop bad habbits with them, go much heavier on the clean pulls.....I would finish the power cleans, then go right into 4 sets of 3 clean pulls, pyramid the clean pulls, and although it might not be possible at first, shoot for your top set to be at least 100lbs more that your top set of power cleans, on the clean pulls, the bar doesn't need to be any higher than belly button height, don't pull with the arms and do a cheating upright row.......this is a way to pull from the floor without your CNS getting demolished by deadlifting every single week......of course you'll deadlift every other Wed.

Yeah, the bench is the upper body press (save for declines) where you can handle the most weight possible, it overloads the upper body, giving the entire shoulder girdle a reason to get bigger.

ok... i think i'm going to have to take a vid of myself. if i'm going to start doing them frequently i want to do them right.

I know off the bat I don't shrug it up right... but i'll let u cirtique my entire form.

5x5 Power cleans @ 135... same weight for entire workout?

Looked it up just to see it done again...right (Jerk too...but just the clean part, lol). http://www.youtube.com/watch?v=k7ICXetxTj8
... crazy amount of weight

Thanks T ... I can't wait for you to disecct my form lol

 

[BiggT]

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

That was a squat clean.....but the pull is the same in the power version, it just isn't enough weight to cause you to have to drop under into a full front squat.....it is less taxing as right now squatting 3 times a week is all the leg work you'll be doing.....and yes, don't jerk when you're done......if you can post a vid, I can tell you if you need work and what you need work on.......and yeah, start out all 5 sets at 135.......then do 4 sets of 3 progressively heavy clean pulls. This keeps you pulling from the floor and every other week allows you to deload from the deadlift and hit it fresh and heavy the next.

 

[SgtSlaughter]

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

ohhh... ok.

You will have imcoming PM with vid links shortly

So Power Clean is the same minus full front squat... just a little knee bend and catch over clavical/front delts, right?

 

[BiggT]

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

yeah....anything above paralell is considered a power version.....typically it is about a quarter squat......at the height of the final pull (jump shrug when you're on your toes) you relax the elbows, which should be pointed out, when you feel the bar reach about belly button height is when you pull yourself under.... DON'T pull the bar to you with the arms....pull yourself to the bar by dropping under it as you whip around the elbows......you should hear your feet stomp into the floor as you catch, this isn't totally necessary, but trying to do this keeps you fast and explosive, which are good habbits to develop from the get go.

 

[ck2006]

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

ok... i think i'm going to have to take a vid of myself. if i'm going to start doing them frequently i want to do them right.

I know off the bat I don't shrug it up right... but i'll let u cirtique my entire form.

5x5 Power cleans @ 135... same weight for entire workout?

Looked it up just to see it done again...right (Jerk too...but just the clean part, lol). http://www.youtube.com/watch?v=k7ICXetxTj8
... crazy amount of weight

Thanks T ... I can't wait for you to disecct my form lol

Not only do we get pics, we get a video too, how exciting!!!!
P.s. you forgot a back shot!
Workout, diet????

 

[sbt2082]

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

Not only do we get pics, we get a video too, how exciting!!!!
P.s. you forgot a back shot!
Workout, diet????

You are correct CK... way to stay on him
Hi ya Sarge

 

[*Bunny*]

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

Not only do we get pics, we get a video too, how exciting!!!!
P.s. you forgot a back shot!
Workout, diet????

Way to stay on his butt CK!... HOW could ya forget the BACK SHOT?! No cookie fo you !!! specifically

!!! pwn3d

 

[SgtSlaughter]

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

Not only do we get pics, we get a video too, how exciting!!!!
P.s. you forgot a back shot!
Workout, diet????

i'm not posting vids on the open board yet... just want some of the guys to cirtique my form

Blah... to the back shot... it's just a little more swole and not flat from cutting... have you tried to take a back shot with a camera phone?! LOL!

Training... posted already. Next workout is weds. Diet, don't feel like it today... ok, quick run down...

8:00am
shake
(Mixed frozen berries [straw,blue,rasp,], canned pineapple [no sugar added], 50 grams strawberry flavoured whey, scoop of ANPB, water, splash of apple juice)
^^ didn't have time to cook eggs and oats.

next was...
ANPB
Almonds
Milk
banana

then...
fresh corn
chicken breast
olive oil
banana
milk
almonds

up next...
no ideer, lol
-oatmeal probably and some milk... ANPB... not much else here... and i'm cooking tonight so i'll have more food the next few days BEEEEEEEEEEF cookin' tonight

I think there was something else/more in there but i can't think of it.

 

[ck2006]

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

i'm not posting vids on the open board yet... just want some of the guys to cirtique my form

Blah... to the back shot... it's just a little more swole and not flat from cutting... have you tried to take a back shot with a camera phone?! LOL!

Training... posted already. Next workout is weds. Diet, don't feel like it today... ok, quick run down...

8:00am
shake
(Mixed frozen berries [straw,blue,rasp,], canned pineapple [no sugar added], 50 grams strawberry flavoured whey, scoop of ANPB, water, splash of apple juice)
^^ didn't have time to cook eggs and oats.

next was...
ANPB
Almonds
Milk
banana

then...
fresh corn
chicken breast
olive oil
banana
milk
almonds

up next...
no ideer, lol

I think there was something else/more in there but i can't think of it.

Now, now, do we have to go back to my log and see what happened when you said you weren't going to post up pics, I think I may get the girls in here to persuade you to get that video on here to LOL.

The shake looks yummmmmy!

 

[SgtSlaughter]

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

Now, now, do we have to go back to my log and see what happened when you said you weren't going to post up pics, I think I may get the girls in here to persuade you to get that video on here to LOL.

The shake looks yummmmmy!

The shake is freaking delish let me tell you! hahaha... SOOO GOOOD!!!

I actually picked up my cup (25 oz cup) I had poured it into and went to take a swig... and it was gone. I was sad. lol... SO GOOD!

lol... we'll c at some point Missy I've posted pics before... vids are new territory, i dunno yet.

 

[SgtSlaughter]

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

You are correct CK... way to stay on him
Hi ya Sarge

 

[SgtSlaughter]

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

Way to stay on his butt CK!... HOW could ya forget the BACK SHOT?! No cookie fo you !!! specifically

!!! pwn3d

You saw my post in AAS about eating the Double Stuf

 

[*Bunny*]

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

You saw my post in AAS about eating the Double Stuf

No I didn't ... I just know you Oh & I'll show you how you take a back pic with a camera phone, how many examples do you want? ... Then again YOUR pics belong in here, not mine ... BACK PIC ...

 

[SgtSlaughter]

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

No I didn't ... I just know you Oh & I'll show you how you take a back pic with a camera phone, how many examples do you want? ... Then again YOUR pics belong in here, not mine ... BACK PIC ...

damnit... P.I.T.A.'s ... fine i'll take a damn back pic.

 

[ck2006]

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

damnit... P.I.T.A.'s ... fine i'll take a damn back pic.

 

[needtogetaas]

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

kill that shit

 

[al420]

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

All this attention from the ladies about your back pics must be nice............... how wide is your freakin back??????

Nice workout yesterday. I would watch the dips. I also have issues w/ my right shoulder during dips, and have to be careful. It seems like the older dip station where the bars face more outward are easier for me. If they are parallel to each other my shoulder can not take it.

Keep that diet in check Sarge - just re-read your first few posts in this thread daily - you will remember why you choose this path in the first place.

Keep at it bro - you're doing great.

 

[SgtSlaughter]

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

All this attention from the ladies about your back pics must be nice............... how wide is your freakin back??????

Nice workout yesterday. I would watch the dips. I also have issues w/ my right shoulder during dips, and have to be careful. It seems like the older dip station where the bars face more outward are easier for me. If they are parallel to each other my shoulder can not take it.

Keep that diet in check Sarge - just re-read your first few posts in this thread daily - you will remember why you choose this path in the first place.

Keep at it bro - you're doing great.

Eh... yeah it's pretty cool to get attention but that not why i'm here... I keep it real ... or try to for the most part, lol.

I don't know... wide enough to squeeze into a Medium size T-shirt still... LOL! ... i shouldn't wear them though

Yeah the dipping bars...they are straight and perfectly parallel to one another... if they tapered in a bit i think they'd be sweet... they're on a "traditional" Roman chair set up.

Diet in check... I made tollhouse cookies along with my ground beef and brocolli ... can't look at anymore, think i ate about 5 or 6.. i don't know really, but not too many were tons left...but i'm stuffed from the meal before that too.

I'm doing cardio tomorrow for sure.

You're right... gotta keep myself in check bro...thanks.

 

[needtogetaas]

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

I needto get into this 5x5 thing.last time i looked into one it looked complacated to me.but who knows.if you have the time maby you could brake it down fore me.


btw doing grate and looking it to bro.

 

[SgtSlaughter]

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

kill that shit

I needto get into this 5x5 thing.last time i looked into one it looked complacated to me.but who knows.if you have the time maby you could brake it down fore me.


btw doing grate and looking it to bro.

do it up bro... i'll post in your thread we can chat about it there or start up a training thread in the training forum.

You should give it a whirl... although, I wouldn't exactly reccomend it for dieting/cutting down...unless you're going to change your goals.

Thanks bro!

 

[sbt2082]

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

SOOOO, where is this picture???
Or did I miss it

 

[needtogetaas]

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

do it up bro... i'll post in your thread we can chat about it there or start up a training thread in the training forum.

You should give it a whirl... although, I wouldn't exactly reccomend it for dieting/cutting down...unless you're going to change your goals.

Thanks bro!

na I am stiking to the diet this time.lol iam allways bulking.shit I think I am big enoff now.but after I am don cutting i will deff hit it up.

 

[SgtSlaughter]

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

na I am stiking to the diet this time.lol iam allways bulking.shit I think I am big enoff now.but after I am don cutting i will deff hit it up.

word.

 

[SgtSlaughter]

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

SOOOO, where is this picture???
Or did I miss it

I'm not sure where it is yet

Nope didn't miss it

 

[Cynical Simian]

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

Argh, don't think of the 5x5 as a "bulking program" or "cutting program". To plagiarize madcow's response to an old "cutting programs" question: effective strength training is effective strength training. Caloric balance will play a role in determining rapidity and duration of progress, but progressive training built around compound lifts is better than wandering into the gym without even knowing what "bodypart day" it is or what exercises you're going to do.

For that matter, don't think of it as "the" 5x5 (hence my use of "5x5-style training" in my posts).

 

[The Shadow]

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

Agreed!!!!

 

[SgtSlaughter]

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

I have made great progress (aestetically mostly... some strength) by wandering into the gym but i'm not here in my log to argue what works for me... it doesn't work for everyone. But it wasn't true strength training... ever really... strategically planned at least.

-----------

shake
50 grams whey, frozen mixed berries, pineapple, apple juice, water, brocolli (Thanks J.Guru), ANPB. VERRRRRY Tasty

Going to be out for most of the day today

 

[ck2006]

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

Have a good one!

 

[*Bunny*]

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

shake
50 grams whey, frozen mixed berries, pineapple, apple juice, water, brocolli (Thanks J.Guru), ANPB. VERRRRRY Tasty

Going to be out for most of the day today

Have a wonderful Day Sarge. I am not even going to comment about putting Broc. in a shake with fruit lol. I'll take your word for it lol. I cannot blend ANPB... that muck ruined a blender of mine lol, no joke.

Tomorrow is training for you

OH, I have a pic for you .. PM in 5..

 

[SgtSlaughter]

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

Have a wonderful Day Sarge. I am not even going to comment about putting Broc. in a shake with fruit lol. I'll take your word for it lol. I cannot blend ANPB... that muck ruined a blender of mine lol, no joke.

Tomorrow is training for you

OH, I have a pic for you .. PM in 5..

it's a 64 oz (I think) Kitchenaid blender...thing is cock diesel badass, lol

I'm tellin' ya ... couldn't taste the veggies.. i put a bunch in too... maybe 1.5 cups of broc...it thickened it up a ton...that's about the only downside.

Thank you!!! Holy Testical Tuesday to you too!!

Sweeeeeeeet!!

P.S. If you don't mind you'll have to hook a BFAM up with editage of previous post to throw that in there so i can update sig too

 

[SgtSlaughter]

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

photos have been updated!!

Thank you *B_Bunny*

...Clean video should be with it shortly too, i gotta gooooo!!!!

Be back later folks

 

[sbt2082]

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

EASIER
There we go... that should make it easier for everyone
CK anyways, lol, I know she's been waiting for that one too!!!!
Loooooking good Sarge

 

[ck2006]

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

EASIER
There we go... that should make it easier for everyone
CK anyways, lol, I know she's been waiting for that one too!!!!
Loooooking good Sarge

THANK YOU! You know me sooo well, hee hee

Sarge, THAT"S HOT!!!!

 

[*Bunny*]

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

Progress Pic Updating

Pic #1: Front shot (08.16.06)

Pic #2: Legs (08.17.06)

lol... see the differences in lighting in my room from night to morning?! The morning sun hits my room with avengence.


Pic #3: Back (08.21.06)

***edit'd' here ya go Sarge ... LOVE the angle ,

~ B_Bunny ***

Just added for critique...

Sarge Clean Vid - Form Check (08.21.06)

You're welcome. Peep vid at bottom for critique guys.

 

[mm107]

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

sick SGT! lookin GOOD bro!!!!

Keep it up!! hit the weights hard as fuck for me today bro

 

[al420]

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

it's a 64 oz (I think) Kitchenaid blender...thing is cock diesel badass, lol

I'm tellin' ya ... couldn't taste the veggies.. i put a bunch in too... maybe 1.5 cups of broc...it thickened it up a ton...that's about the only downside.

Thank you!!! Holy Testical Tuesday to you too!!

Sweeeeeeeet!!

P.S. If you don't mind you'll have to hook a BFAM up with editage of previous post to throw that in there so i can update sig too

W O W ! I am AFRAID of broc...... I really need to try this. DO you think the berries and apple juice are have-to's for it not to taste bad? My current shake has whey/banana/oats in it and sometimes I add ANPB....thinking I would have to do your exact recipe to get the broc in????

 

[Cynical Simian]

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

I have made great progress (aestetically mostly... some strength) by wandering into the gym but i'm not here in my log to argue what works for me... it doesn't work for everyone. But it wasn't true strength training... ever really... strategically planned at least.

I wasn't saying you can't make or haven't made very good progress (on that note, nice back pic). I just want to make sure you're getting all you can out of the program. That includes aesthetics and strength, of course, but learning about training is just as important for keeping from being frustrated and not knowing what to do when you stall and the long-term pursuit of either of the aforementioned goals. And it looks like you're doing that based on how you evaluated how your disproportionate deadlift was affecting your fatigue level and tweaked the program to accommodate it.

 

[SgtSlaughter]

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

EASIER
There we go... that should make it easier for everyone
CK anyways, lol, I know she's been waiting for that one too!!!!
Loooooking good Sarge

Thank you very much

THANK YOU! You know me sooo well, hee hee

Sarge, THAT"S HOT!!!!

hehe ...Thanks

sick SGT! lookin GOOD bro!!!!

Keep it up!! hit the weights hard as fuck for me today bro

Thanks borski!! ... i will check out your log in a few fo sho.

W O W ! I am AFRAID of broc...... I really need to try this. DO you think the berries and apple juice are have-to's for it not to taste bad? My current shake has whey/banana/oats in it and sometimes I add ANPB....thinking I would have to do your exact recipe to get the broc in????

I think the most important part is the Pineapple...because of its tartness. I used canned pineapple (with no sugar added just canned in its own juice...which i pour some of that in too)... whole slices... 2 rings usually.

I wasn't saying you can't make or haven't made very good progress (on that note, nice back pic). I just want to make sure you're getting all you can out of the program. That includes aesthetics and strength, of course, but learning about training is just as important for keeping from being frustrated and not knowing what to do when you stall and the long-term pursuit of either of the aforementioned goals. And it looks like you're doing that based on how you evaluated how your disproportionate deadlift was affecting your fatigue level and tweaked the program to accommodate it.

haha, thanks.
Definetly, I agree with that. Another thing I like about focusing on the core lifts.. It's pointing out my previously unknown weak points (lower lumbar..spinal erectors)... probably contributed to my lower back probablems... they are much less now because the area is tight alot of the time now. "Working the body as a single unit" (Madcow) is very apparent... I can even feel the difference walking...strange but true... i feel more solid... 3 weeks in.

------------------
That freakin' back pic took my like 20 shots... sometimes i wasn't even in the picture, LOL... holdin' up my cam phone... and backwards at that ... came out decent... arms are up, so not much of a spread as I can with the lats.

 

[SgtSlaughter]

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

You're welcome. Peep vid at bottom for critique guys.

Thank you so much!!!!

Clean Vid:

http://www.youtube.com/watch?v=yPdAsVd_cIQ

 

[SgtSlaughter]

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

HOLY CRAP!

Weight: 212.0 lbs

... stopping AIFM usage for now (been 4 days now I think), here comes the water, lol.

 

[vwgti]

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

HOLY CRAP!

Weight: 212.0 lbs

... stopping AIFM usage for now (been 4 days now I think), here comes the water, lol.

sorry for being ignorant, but does aifm cause water retention? Why would you stop taking it?

 

[SgtSlaughter]

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

sorry for being ignorant, but does aifm cause water retention? Why would you stop taking it?

No, it helps with NOT holding water... it's just a little experiment i'm doing to see how strength is without it.

We do need some estrogen in us... I think I have alot naturally, but we'll see what happens with my lifts and it'll be fun to see what happens with the weight too

 

[ck2006]

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

No, it helps with NOT holding water... it's just a little experiment i'm doing to see how strength is without it.

We do need some estrogen in us... I think I have alot naturally, but we'll see what happens with my lifts and it'll be fun to see what happens with the weight too

If I start seeing pictures of you with skirts on, you know your taking to much, right?! LOL

 

[vwgti]

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

No, it helps with NOT holding water... it's just a little experiment i'm doing to see how strength is without it.

We do need some estrogen in us... I think I have alot naturally, but we'll see what happens with my lifts and it'll be fun to see what happens with the weight too

what other suppliments are you taking? Any creatine?