Please Scroll Down to See Forums Below SgtSlaughter
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
read post #1 here in my log...it'll give u the run down.
read post #1 here in my log...it'll give u the run down.
Sarge's Lifting Chronicles 2006-2007
- Thread starter SgtSlaughter
- Start date
SgtSlaughter
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
lol... yeah..... yah, it is. Good stuff ... ok, no more of that, lol...back to diet and training stuff 
Thanks!! I have Squat, Bench, Rowing tonight.... I think i'm going to bring my digi to the gym for the first time. It's really cool to see my own mechanics and form... and i want 'em cirtiqued too.
Hitting 225x5 Squat again, lol... unless i'm ambitious and go for 230x5 (I think that'd be a PR... can't remember... might save it for friday).
190x5 Bench tonight is going to be interesting... might have to use more arch and legs than I'd like to
jpt said:
lol... yeah..... yah, it is. Good stuff
... ok, no more of that, lol...back to diet and training stuff Thanks!! I have Squat, Bench, Rowing tonight.... I think i'm going to bring my digi to the gym for the first time. It's really cool to see my own mechanics and form... and i want 'em cirtiqued too.
Hitting 225x5 Squat again, lol... unless i'm ambitious and go for 230x5 (I think that'd be a PR... can't remember... might save it for friday).
190x5 Bench tonight is going to be interesting... might have to use more arch and legs than I'd like to
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
DIET is lookin good too sgt, this bulker is doing giood things for ya!
sgtslaughter said:
lol... yeah..... yah, it is. Good stuff
Thanks!! I have Squat, Bench, Rowing tonight.... I think i'm going to bring my digi to the gym for the first time. It's really cool to see my own mechanics and form... and i want 'em cirtiqued too.
Hitting 225x5 Squat again, lol... unless i'm ambitious and go for 230x5 (I think that'd be a PR... can't remember... might save it for friday).
You can do it stop being a sissy and kill that shit lol. I know what u mean, i would do 225x5, and then friday i know i would be able to do 230x5 like u said.
190x5 Bench tonight is going to be interesting... might have to use more arch and legs than I'd like to
Make sure u stay nice and tight. This always is what helps me lift when it gets heavy. When im loose i miss lifts, when im tight, i usually always nail it.
Diet today:
Shake
Water, Egg Beaters (thanks BiggT), Brocolli, frozen Mixed Fruit, Pineapple, Apple Juice, small scoop of Strawberry whey for flavour, medium banana, ANPB (I think that's it, lol)
11:45am .... late
bunch of rice/bean concotion..SO GOOD, smokey flavor MMMMM
1 Chicken breast
Brocolli
Splash of Olive Oil
Milk
Next
ground beef
and more of the rice/bean carb source
Milk
10 Almonds... maybe 12 if i'm feelin' frisky
DIET is lookin good too sgt, this bulker is doing giood things for ya!
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
... I need someone to 
me sometimes... I know i'll nail it, I hit 225x5 last session (supposed to be x3) ... i think i'll stick to the plan this workout and do 225x5 as to not screw with my head for the bench cuz that's gotta get nailed 
Deffinetly... thanks for the reminder... saying tight has made a huge difference in my form and feel for these lifts now... In the words of Arnold "Quit being a Girly Man and Just Do It!" lol
Hell yah!! Thanks... overall, big improvment so far... it's putting weight everwhere, in the right places so far.
mm107 said:
... I need someone to me sometimes... I know i'll nail it, I hit 225x5 last session (supposed to be x3) ... i think i'll stick to the plan this workout and do 225x5 as to not screw with my head for the bench cuz that's gotta get nailed Deffinetly... thanks for the reminder... saying tight has made a huge difference in my form and feel for these lifts now... In the words of Arnold "Quit being a Girly Man and Just Do It!" lol
Hell yah!! Thanks... overall, big improvment so far... it's putting weight everwhere, in the right places so far.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Shake Macros:
Total: 820
Fat: 25 224 28%
Sat: 6 54 7%
Poly: 6 55 7%
Mono: 10 89 11%
Carbs: 99 349 43%
Fiber: 12 0 0%
Protein: 59 236 29%
Damn you're good, lol
al420 said:
Shake Macros:
Total: 820
Fat: 25 224 28%
Sat: 6 54 7%
Poly: 6 55 7%
Mono: 10 89 11%
Carbs: 99 349 43%
Fiber: 12 0 0%
Protein: 59 236 29%
Damn you're good, lolSgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I don't like fish much anymore, i hate mushrooms... so i'd say my taste buds prefer sweet stuff... although i do like to enjoy escargo on occasion
I'll type the quantities out and measure next time if you want to try it.
sbt2082 said:HOwwwwwwwwwdy Sarge!!!
OHhhhhhhhhhhh on the contrary!! It is VERY tasty... seriously, you people don't belive me, lol.jpdizzle said:
I don't like fish much anymore, i hate mushrooms... so i'd say my taste buds prefer sweet stuff... although i do like to enjoy escargo on occasion
I'll type the quantities out and measure next time if you want to try it.
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
last two days... Snails? omg ...
Train hard today
You are really all about making me wannasgtslaughter said:
OHhhhhhhhhhhh on the contrary!! It is VERY tasty... seriously, you people don't belive me, lol.
I don't like fish much anymore, i hate mushrooms... so i'd say my taste buds prefer sweet stuff... although i do like to enjoy escargo on occasion
I'll type the quantities out and measure next time if you want to try it.
last two days... Snails? omg ... Train hard today
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Glad ya like it!!... when I reply to more than one person... i have to type the "[/QUOTE]" tags myself, so i typed you name out how i think of it, loljpt said:jpdizzle....hahaha. love it!! i was looking at the above posts i was like who is jpdizzle...must be a newbie
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Thank you!! I hope I can show you how my training goes tonight as well 
I haven't had that for a few years... actually i think i've only had it twice so far... very good.. tastes like cheese... and I love cheese*Bunny* said:You are really all about making me wanna
Train hard today
Thank you!!
I hope I can show you how my training goes tonight as well SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Diet today:
... Being updated as I eat
Shake Macros:
Total: 820
Fat: 25 224 28%
Sat: 6 54 7%
Poly: 6 55 7%
Mono: 10 89 11%
Carbs: 99 349 43%
Fiber: 12 0 0%
Protein: 59 236 29%
Shake
Water, Egg Beaters (thanks BiggT), Brocolli, frozen Mixed Fruit, Pineapple, Apple Juice, small scoop of Strawberry whey for flavour, medium banana, ANPB (I think that's it, lol)
11:45am .... late
bunch of rice/bean concotion..SO GOOD, smokey flavor MMMMM
1 Chicken breast
Brocolli
Splash of Olive Oil
Milk
2:20pm
ground beef
and more of the rice/bean carb source
Milk
(shoulda thrown some Brocolli in this tuppahwear contah this morning)
3:30ish
11 Almonds
{Stomach isn't feelin' so hot here Hoping I don't tonight while training}
4:50pm
Pre-workout Nutrition
1 20oz Fruit Punch Gator'
4 oz Apple Juice
2 Scoops Strawberry Whey
*Shaken... Not stirred... thank you very much*
Diet today:
... Being updated as I eat
Shake Macros:
Total: 820
Fat: 25 224 28%
Sat: 6 54 7%
Poly: 6 55 7%
Mono: 10 89 11%
Carbs: 99 349 43%
Fiber: 12 0 0%
Protein: 59 236 29%
Shake
Water, Egg Beaters (thanks BiggT), Brocolli, frozen Mixed Fruit, Pineapple, Apple Juice, small scoop of Strawberry whey for flavour, medium banana, ANPB (I think that's it, lol)
11:45am .... late
bunch of rice/bean concotion..SO GOOD, smokey flavor MMMMM
1 Chicken breast
Brocolli
Splash of Olive Oil
Milk
2:20pm
ground beef
and more of the rice/bean carb source
Milk
(shoulda thrown some Brocolli in this tuppahwear contah this morning)
3:30ish
11 Almonds
{Stomach isn't feelin' so hot here
Hoping I don't tonight while training}4:50pm
Pre-workout Nutrition
1 20oz Fruit Punch Gator'
4 oz Apple Juice
2 Scoops Strawberry Whey
*Shaken... Not stirred... thank you very much*
al420
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Damm - I am good! I figured I had to be about right as I have put a lot of diff. combos into fitday
sgtslaughter said:Shake Macros:
Total: 820
Fat: 25 224 28%
Sat: 6 54 7%
Poly: 6 55 7%
Mono: 10 89 11%
Carbs: 99 349 43%
Fiber: 12 0 0%
Protein: 59 236 29%
Damm - I am good! I figured I had to be about right as I have put a lot of diff. combos into fitday
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Week 3 Day 1 - Bill Star 5x5
Took vids of all last 3 sets of the 3 core lifts.
Will post up/edit this post when they're done uploading...it's taking forever.
Weight: unknown
Start Time: unknown
(was too anxious to start getting my lifting on...didn't check)
4 minute Arch Trainer warm up.
OLY Squat
112x5
140x5
170x5 - Time Check: 6:21pm
195x5
227x5 (added 1lb OLY Spring Collars)
*Notes* Last set... was hard.... lumbar sore.
Flat Bench
95x5
117x5
142x5
165x5
190x5
GP Rows
80x5
100x5
120x5
140x5
160x5 (belted... back as on freaking FIRE ... all the bending over to pick up weights and whatnot the whole time did NOT help)
Day 1 Extra:
4 Sets of weighted ab work
1 set bodyweight hypers
1 set bodyweight + 10lb hypers
End Time: 7:18pm
Workout Rating: Well, I hit 'em all...so i guess it went well. My back hurts... not the pump pain like before...but the pain where I need to see my chiropracter ASAP fuck.
Week 3 Day 1 - Bill Star 5x5
Took vids of all last 3 sets of the 3 core lifts.
Will post up/edit this post when they're done uploading...it's taking forever.
Weight: unknown
Start Time: unknown
(was too anxious to start getting my lifting on...didn't check)
4 minute Arch Trainer warm up.
OLY Squat
112x5
140x5
170x5 - Time Check: 6:21pm
195x5
227x5 (added 1lb OLY Spring Collars)
*Notes* Last set... was hard.... lumbar sore.
Flat Bench
95x5
117x5
142x5
165x5
190x5
GP Rows
80x5
100x5
120x5
140x5
160x5 (belted... back as on freaking FIRE ... all the bending over to pick up weights and whatnot the whole time did NOT help)
Day 1 Extra:
4 Sets of weighted ab work
1 set bodyweight hypers
1 set bodyweight + 10lb hypers
End Time: 7:18pm
Workout Rating: Well, I hit 'em all...so i guess it went well. My back hurts... not the pump pain like before...but the pain where I need to see my chiropracter ASAP
fuck.
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SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Squat 4th Set
Squat 5th Set
Bench 3rd Set
Bench 4th Set
Bench 5th Set
GP Row 3rd Set
GP Row 4th Set
GP Row 5th Set
WOW...not taking this many videos again, that took fooooorrrreevvver!
Guys... Please Cirtique my form
... my squat form is looking kinda ugly to me
Squat 3rd Setsgtslaughter said:Week 3 Day 1 - Bill Star 5x5
Took vids of all last 3 sets of the 3 core lifts.
Will post up/edit this post when they're done uploading...it's taking forever.
Weight: unknown
Start Time: unknown
(was too anxious to start getting my lifting on...didn't check)
4 minute Arch Trainer warm up.
OLY Squat
112x5
140x5
170x5 - Time Check: 6:21pm
195x5
227x5 (added 1lb OLY Spring Collars)
*Notes* Last set... was hard.... lumbar sore.
Flat Bench
95x5
117x5
142x5
165x5
190x5
GP Rows
80x5
100x5
120x5
140x5
160x5 (belted... back as on freaking FIRE ... all the bending over to pick up weights and whatnot the whole time did NOT help)
Day 1 Extra:
4 Sets of weighted ab work
1 set bodyweight hypers
1 set bodyweight + 10lb hypers
End Time: 7:18pm
Workout Rating: Well, I hit 'em all...so i guess it went well. My back hurts... not the pump pain like before...but the pain where I need to see my chiropracter ASAP
Squat 4th Set
Squat 5th Set
Bench 3rd Set
Bench 4th Set
Bench 5th Set
GP Row 3rd Set
GP Row 4th Set
GP Row 5th Set
WOW...not taking this many videos again, that took fooooorrrreevvver!
Guys... Please Cirtique my form
... my squat form is looking kinda ugly to me
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al420
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Rows looked good to me - seemed like they may not be very "satisfying" yet - they will. I try to deload to the floor on each rep, but can't do set's 4 or 5 to the floor. I also don;t have the longest arms.
*edit* Just saw the lumbar comments - so picking them off the floor would not be nice - I feel ya.
Benched looked good. I only watched set 5 but it looked like you had more. I assume you may get a "more explosive" comment or two, but mxed in w/ all the female adoration you get it will be just fine.....
On the squat I agree - something looks wrong. I will say your knees look like they are going out over your toes - which is bad. I will let Biggt lay it out there as he is the one I would ask. I bet the lumbar soreness is coming from how much your moving at your hip joints (not sure I am saying that right) but it looks like your doing a mini good morn w/ your squat. For me I like to get really tight under the bar and try to keep my back in the same position for the entire lift - I look up and pick a point and I do not look away - it works for me perfectly.
Good job bro - your going to be getting a lot stronger in the near future!
Rows looked good to me - seemed like they may not be very "satisfying" yet - they will. I try to deload to the floor on each rep, but can't do set's 4 or 5 to the floor. I also don;t have the longest arms.
*edit* Just saw the lumbar comments - so picking them off the floor would not be nice - I feel ya.
Benched looked good. I only watched set 5 but it looked like you had more. I assume you may get a "more explosive" comment or two, but mxed in w/ all the female adoration you get it will be just fine.....
On the squat I agree - something looks wrong. I will say your knees look like they are going out over your toes - which is bad. I will let Biggt lay it out there as he is the one I would ask. I bet the lumbar soreness is coming from how much your moving at your hip joints (not sure I am saying that right) but it looks like your doing a mini good morn w/ your squat. For me I like to get really tight under the bar and try to keep my back in the same position for the entire lift - I look up and pick a point and I do not look away - it works for me perfectly.
Good job bro - your going to be getting a lot stronger in the near future!
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Dark Redal420 said:Rows looked good to me - seemed like they may not be very "satisfying" yet - they will. I try to deload to the floor on each rep, but can't do set's 4 or 5 to the floor. I also don;t have the longest arms.
They are satisfing in that i'm not beat up after them, lol. Yeah i've never deloaded Rows, didn't think that they "had to" be. I like being explosive and fast... when I go slow..that means it's getting hard for me.
*edit* Just saw the lumbar comments - so picking them off the floor would not be nice - I feel ya.
Benched looked good. I only watched set 5 but it looked like you had more. I assume you may get a "more explosive" comment or two, but mxed in w/ all the female adoration you get it will be just fine.....
I don't think I had much more left there, that was very hard for me
On the squat I agree - something looks wrong. I will say your knees look like they are going out over your toes - which is bad. I will let Biggt lay it out there as he is the one I would ask. I bet the lumbar soreness is coming from how much your moving at your hip joints (not sure I am saying that right) but it looks like your doing a mini good morn w/ your squat. For me I like to get really tight under the bar and try to keep my back in the same position for the entire lift - I look up and pick a point and I do not look away - it works for me perfectly.
Dang... i didn't check that out... just watched again, yes it does look like i'm extending my knees a lil' over my toes on some of the reps. I need to sit back more in the hole.... yah, deff... I want to hear how messed up my form is cuz after seeing it like this i was like "Holy hell!" that's not right, lol...
Good job bro - your going to be getting a lot stronger in the near future!
Thanks man! I hope so bro... I think i need to start resting more inbetween sets, I get so damn antzy once I catch my breath I go at it again.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
bumpsgtslaughter said:Squat 3rd Set
Squat 4th Set
Squat 5th Set
Bench 3rd Set
Bench 4th Set
Bench 5th Set
GP Row 3rd Set
GP Row 4th Set
GP Row 5th Set
WOW...not taking this many videos again, that took fooooorrrreevvver!
Guys... Please Cirtique my form
... my squat form is looking kinda ugly to me
jpt
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
rows looked great...perfect form!
bench....i think your underestimating how much you can lift...i know you said you had nothing left but that 5th set looks like you could have done 1 more by yourself and 2 if you had a spot...
squats i agree...something looks a little off. i'll let the other bros chime in who know alot more about squats then i
good work by the way!! your def gonna get stronger just give it some time
rows looked great...perfect form!
bench....i think your underestimating how much you can lift...i know you said you had nothing left but that 5th set looks like you could have done 1 more by yourself and 2 if you had a spot...
squats i agree...something looks a little off. i'll let the other bros chime in who know alot more about squats then i
good work by the way!! your def gonna get stronger just give it some time
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
G'Moooooooooorning!! haha, thanks anyway I think
You too!
Hence, that's why I feel that if i went for another rep coulda been trouble. I may start bumping Bench by 2lbs instead of 5lbs.. weekly
Thanks... yah, I need to give it time for sure. I'm gettin bored. I wanted structure, but this is killing me... i'm antzy... although I should just remind myself of Deadlift day...cuz i need a good week to recover from that, lol.
Likewise!
Thanks...yah, idunno i'm going to start a thread for cirtique, I like MM's Idea... incase people don't read in here, and whatnot...
ck2006 said:
G'Moooooooooorning!! haha, thanks anyway I think You too!
Maybe... though it looks like that... it's happend to me before where i'm on a rep like that and do it and go for another and fail... I don't know what it is with my muscles or whatever causes it but it's like they don't work after a certain stress...Happend on OHP with DB's ... 75's ... going fine for a few, try another almost knocked myself out, lol...had to drop them because they were going to tear my rotator out by going backwards. And if I need a "spot"... i can't do it on my own and that doesn't countJPT said:
Hence, that's why I feel that if i went for another rep coulda been trouble. I may start bumping Bench by 2lbs instead of 5lbs.. weeklyThanks... yah, I need to give it time for sure. I'm gettin bored. I wanted structure, but this is killing me... i'm antzy... although I should just remind myself of Deadlift day...cuz i need a good week to recover from that, lol.
SBT said:
MOrning Sarge! Hope you have a good day!
I agree with the few others, form rows and bench does look good... and I think on squats it may be like al said, your knees are over your toes!??! BUt I'm no pro
Likewise!Thanks...yah, idunno i'm going to start a thread for cirtique, I like MM's Idea... incase people don't read in here, and whatnot...
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SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
damnnnnn....I'm going to have to give myself more time soon for sure these 1 minute ... 2 min max probably aren't going to cut it much more huh.... thanks for pointin' that out.al420 said:
super_rice
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
The rows look good. On bench, I think you should work on staying tighter throughout the movement and really drive your legs through the floor. If you shake like that you can't transfer power efficiently, and loose your leverages, etc. I'm not bench expert (heck, I barely bench anymore), but I do know that you just gotta be tight and have a strong position.
On squats, first off, you cut a few of those reps kind of high. Get comfortable with the bottom position. I actually find myself able to squat more weight than if I go slightly below parallel because I utilize the spring. Since you are trying to perform squats in this fashion, you need to learn to drop your hips in the way an oly lifter would, spring, and control the bar. These are still things I'm working on myself, as according to my coach, I still don't know how to squat (which is right).
- When you stand back and setup, don't do a little dance, stop for a second with your legs straight (not locked out), and take a strong position with your chest up and shoulderblades pulled together tightly
- to begin your decent, do not change the angle of your torso. keep your chest up, and break at your knees only. DO NOT allow them to go forward as this will cause your ass to go backward - you'll fall over.
- what you want is to break at your knees (i'm not saying don't let them go over your toes because they MUST), but make your knees go OUTWARD so that your hips and hams are activated and your butt can drop between your legs.
- this way, even with a torso that is straight up, you can sit between your legs.
- all you have to do now is stay tight and use the spring at the bottom
The rows look good. On bench, I think you should work on staying tighter throughout the movement and really drive your legs through the floor. If you shake like that you can't transfer power efficiently, and loose your leverages, etc. I'm not bench expert (heck, I barely bench anymore
), but I do know that you just gotta be tight and have a strong position.On squats, first off, you cut a few of those reps kind of high. Get comfortable with the bottom position. I actually find myself able to squat more weight than if I go slightly below parallel because I utilize the spring. Since you are trying to perform squats in this fashion, you need to learn to drop your hips in the way an oly lifter would, spring, and control the bar. These are still things I'm working on myself, as according to my coach, I still don't know how to squat (which is right).
- When you stand back and setup, don't do a little dance, stop for a second with your legs straight (not locked out), and take a strong position with your chest up and shoulderblades pulled together tightly
- to begin your decent, do not change the angle of your torso. keep your chest up, and break at your knees only. DO NOT allow them to go forward as this will cause your ass to go backward - you'll fall over.
- what you want is to break at your knees (i'm not saying don't let them go over your toes because they MUST), but make your knees go OUTWARD so that your hips and hams are activated and your butt can drop between your legs.
- this way, even with a torso that is straight up, you can sit between your legs.
- all you have to do now is stay tight and use the spring at the bottom
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Red Textsuper_rice said:The rows look good. On bench, I think you should work on staying tighter throughout the movement and really drive your legs through the floor. If you shake like that you can't transfer power efficiently, and loose your leverages, etc. I'm not bench expert (heck, I barely bench anymore
Really?... drive legs through the floor... I'll have to try that, I focus so much on keeping my upper body tight... hmm.. deff have to remember that!
On squats, first off, you cut a few of those reps kind of high. Get comfortable with the bottom position. I actually find myself able to squat more weight than if I go slightly below parallel because I utilize the spring. Since you are trying to perform squats in this fashion, you need to learn to drop your hips in the way an oly lifter would, spring, and control the bar. These are still things I'm working on myself, as according to my coach, I still don't know how to squat (which is right).
Cut the rep high? You mean broke to start decent again before coming all the way up? - not sure what you mean here. While i was doing the reps I thought i was going low, probably go scared to go lower. Another thing/issue is that "Safety" Catch bar in the ONLY Rack at my gym...it's not movealbe and i can't remember if i go low enough i might hit it... have to check that out tomorrow on my light squat day.
Deff. you're right i need to go with it and drop in the hole transfer my weight and quite being a pussy... lol.
- When you stand back and setup, don't do a little dance, stop for a second with your legs straight (not locked out), and take a strong position with your chest up and shoulderblades pulled together tightly
- to begin your decent, do not change the angle of your torso. keep your chest up, and break at your knees only. DO NOT allow them to go forward as this will cause your ass to go backward - you'll fall over.
- what you want is to break at your knees (i'm not saying don't let them go over your toes because they MUST), but make your knees go OUTWARD so that your hips and hams are activated and your butt can drop between your legs.
- this way, even with a torso that is straight up, you can sit between your legs.
- all you have to do now is stay tight and use the spring at the bottom
Now that is a cirtique right there!!! Thank you bro, big time!!
super_rice
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
http://www.youtube.com/watch?v=E3eZnThLm00
That's a video I just posted to try to show you what I mean. I think when I get back from the doctor's this afternoon I'll make my own tape (or try) to illustrate the point.
Watch the guy with the beard squatting near the end of the tape. The START of the movement, the first move is not to bend at the hips or lean over or let your knees go straight forward, rather, it's to OPEN your knees out and forward so that your torso can stay at the same angle, yet allow your hips to drop straight down between the legs.
http://www.youtube.com/watch?v=E3eZnThLm00
That's a video I just posted to try to show you what I mean. I think when I get back from the doctor's this afternoon I'll make my own tape (or try) to illustrate the point.
Watch the guy with the beard squatting near the end of the tape. The START of the movement, the first move is not to bend at the hips or lean over or let your knees go straight forward, rather, it's to OPEN your knees out and forward so that your torso can stay at the same angle, yet allow your hips to drop straight down between the legs.
BiggT
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Sarge, with olympic squats, SR is correct.....the knees will come over the toes, but it is okay because at the proper depth, the stress is transferred from the knees to the hips, which are much better equipped to handle it. Get the notion of sitting back out of your head, because it has nothing to do with an olympic squat, and it will give you the tendency to bend over and good morning your squats (like a PL, lol). SR described the start of the lift good....another way to say it is you want to try to 'sit on your nuts'.
Overall, I thought your squats looked pretty good, make sure you keep getting deep enough as the weeks progress and don't ever sacrifice that depth for anything....they looked good, I just wanna keep an eye on you the next couple of weeks to make sure you keep getting them deep enough, just to be safe, lol...again, don't sweat the knees coming forward, sitting back and olympic squat do not even belong in the same sentence, you're not doing the powerlifting half-squat, which I refer to as the glorified good morning, lol.....those racks with unadjustable safties BLOW....but there isn't much you can do....if you have a cage wityh adjustable safties do that, or if the gym doesn't mind you ever dumping a bar from shoulder height, just walk it out past the safties, but I don't want to recommend that and see you get injured, so only do that if you've ever shrugged bars off your back before, lol, and if you won't get banned from the gym for doing it......also, look at that Gayle Hatch site I sent you for his description......I thought you looked pretty good with these though, just don't sacrifice any depth.
On the bench, you just need to be tighter and stop doing that little dance with your legs during the set, lol. You want to drive your feet into the ground, and keep the upper back tight and pinch the shoulder blades together as you lower the bar.....good job on tucking the elbows, and it was a good, clean set, you just looked a little shaky and unstable, and by staying tight and planting those feet, you will take care of that and feel much better on the bench......GOOD philosophy on the reps, if somebody touches the bar, it doesn't count, the whole idea is to leave 1 or 2 in the tank so you can keep adding weight each week.
The rows were good.....again, a true Pendlay row is de-weighted, but de-weighting is not necessary for rows.....you stayed tight and stayed as close to 90 degrees as humanly possible, I thought they were nice and solid.
Sarge, with olympic squats, SR is correct.....the knees will come over the toes, but it is okay because at the proper depth, the stress is transferred from the knees to the hips, which are much better equipped to handle it. Get the notion of sitting back out of your head, because it has nothing to do with an olympic squat, and it will give you the tendency to bend over and good morning your squats (like a PL, lol). SR described the start of the lift good....another way to say it is you want to try to 'sit on your nuts'.
Overall, I thought your squats looked pretty good, make sure you keep getting deep enough as the weeks progress and don't ever sacrifice that depth for anything....they looked good, I just wanna keep an eye on you the next couple of weeks to make sure you keep getting them deep enough, just to be safe, lol...again, don't sweat the knees coming forward, sitting back and olympic squat do not even belong in the same sentence, you're not doing the powerlifting half-squat, which I refer to as the glorified good morning, lol.....those racks with unadjustable safties BLOW....but there isn't much you can do....if you have a cage wityh adjustable safties do that, or if the gym doesn't mind you ever dumping a bar from shoulder height, just walk it out past the safties, but I don't want to recommend that and see you get injured, so only do that if you've ever shrugged bars off your back before, lol, and if you won't get banned from the gym for doing it......also, look at that Gayle Hatch site I sent you for his description......I thought you looked pretty good with these though, just don't sacrifice any depth.
On the bench, you just need to be tighter and stop doing that little dance with your legs during the set, lol. You want to drive your feet into the ground, and keep the upper back tight and pinch the shoulder blades together as you lower the bar.....good job on tucking the elbows, and it was a good, clean set, you just looked a little shaky and unstable, and by staying tight and planting those feet, you will take care of that and feel much better on the bench......GOOD philosophy on the reps, if somebody touches the bar, it doesn't count, the whole idea is to leave 1 or 2 in the tank so you can keep adding weight each week.
The rows were good.....again, a true Pendlay row is de-weighted, but de-weighting is not necessary for rows.....you stayed tight and stayed as close to 90 degrees as humanly possible, I thought they were nice and solid.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I'll have to watch this later! thanks bro! Nice... post up later if you have a chance to take it!super_rice said:
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Thanks T! Awesome cirtique man... awesome! I'm glad it's light squat day tomorrow to practice proper stance and depth for the 3rd workout.BiggT said:Sarge, with olympic squats, SR is correct.....the knees will come over the toes, but it is okay because at the proper depth, the stress is transferred from the knees to the hips, which are much better equipped to handle it. Get the notion of sitting back out of your head, because it has nothing to do with an olympic squat, and it will give you the tendency to bend over and good morning your squats (like a PL, lol). SR described the start of the lift good....another way to say it is you want to try to 'sit on your nuts'.
Ok, I think i have it... at least in my head what i'm supposed to do, i'll try to apply it tomorrow night
Overall, I thought your squats looked pretty good, make sure you keep getting deep enough as the weeks progress and don't ever sacrifice that depth for anything....they looked good, I just wanna keep an eye on you the next couple of weeks to make sure you keep getting them deep enough, just to be safe, lol...again, don't sweat the knees coming forward, sitting back and olympic squat do not even belong in the same sentence, you're not doing the powerlifting half-squat, which I refer to as the glorified good morning, lol.....those racks with unadjustable safties BLOW....but there isn't much you can do....if you have a cage wityh adjustable safties do that, or if the gym doesn't mind you ever dumping a bar from shoulder height, just walk it out past the safties, but I don't want to recommend that and see you get injured, so only do that if you've ever shrugged bars off your back before, lol, and if you won't get banned from the gym for doing it......also, look at that Gayle Hatch site I sent you for his description......I thought you looked pretty good with these though, just don't sacrifice any depth.
Word.... Depth... depth... depth.... tranfer weight, torso upright... Yes, that rack sucks ass. It's the ONLY one. But there are 2 Smiths ... i use them to strech in
LOL! I might have to do that... lil' background: I worked at this gym about 5 years ago for a good 3 years... I know almost all the employees, new owner I think now, ect. I'm sure I could get away with it...BUT...that floor that you see... well the weight room used to be the old indoor pool... so yeah... kinda odd right? But i have dropped 405 from thigh height DL and didn't go through the concrete, so I might be ok, lol.... I'm quick, i'd throw the bar back and run
Awesome, i'm not all Tooooo too bad with them, just fix my positioning and go deeper!
On the bench, you just need to be tighter and stop doing that little dance with your legs during the set, lol. You want to drive your feet into the ground, and keep the upper back tight and pinch the shoulder blades together as you lower the bar.....good job on tucking the elbows, and it was a good, clean set, you just looked a little shaky and unstable, and by staying tight and planting those feet, you will take care of that and feel much better on the bench......GOOD philosophy on the reps, if somebody touches the bar, it doesn't count, the whole idea is to leave 1 or 2 in the tank so you can keep adding weight each week.
lol... yeah i got "happy feet" i noticed in the vids too... funny stuff... ok, push through the floor next time
The rows were good.....again, a true Pendlay row is de-weighted, but de-weighting is not necessary for rows.....you stayed tight and stayed as close to 90 degrees as humanly possible, I thought they were nice and solid.
Ohhh, didn't know that! Ok, i will try a few de-weighted sets and continue so long as my lower back doesn't seize on me.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
So ... you're freaking adorable 
Hiiiii BF
*Bunny* said:Hi best friend
You love it
So
... you're freaking adorable Hiiiii BF
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
forgot to update this am's weigh in
210.5 lbs
forgot to update this am's weigh in
210.5 lbs
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Start Time: 6:10pm
Gym tonight was:
6 minute incline treadmill walking 8-12 incline @ 2.8-3.0 speed
10 minutes of Hill Intervals on Arch Trainer - level 3
Thought'd I'd do some grip stuff...
Farmer's Walks..."ran the rack" so to speak... from 70's up to 115's (DB's)
Fun stuff Good random workout... I like that.
End time: 6:45pm
Start Time: 6:10pm
Gym tonight was:
6 minute incline treadmill walking 8-12 incline @ 2.8-3.0 speed
10 minutes of Hill Intervals on Arch Trainer - level 3
Thought'd I'd do some grip stuff...
Farmer's Walks..."ran the rack" so to speak... from 70's up to 115's (DB's)
Fun stuff
Good random workout... I like that.End time: 6:45pm
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
How is your lower back/back feeling?
Have a great weekend B_Sarge .. I'll be working
Make sure you rest up those shoulders for your w/o tomorrowsgtslaughter said:Start Time: 6:10pm
Gym tonight was:
6 minute incline treadmill walking 8-12 incline @ 2.8-3.0 speed
10 minutes of Hill Intervals on Arch Trainer - level 3
Thought'd I'd do some grip stuff...
Farmer's Walks..."ran the rack" so to speak... from 70's up to 115's (DB's)
Fun stuff
End time: 6:45pm
How is your lower back/back feeling?
Have a great weekend B_Sarge .. I'll be working
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I'd say i'm pretty good overall... it's tough for me to ever say i'm 100%, it's always freaking something.
I hope you have a great day and weekend too, try to enjoy what you can at that convention
*lil' side note* LMAO!! I logged in and was like WTF... more ads?! Apparently my Plat. ran out and i have 4,400 PM's to delete before anyone can PM me... 50 PM max for non-plat right? lol...oh boy.
Karmic power of 21 now... That's uber 
I had Power 50 before... damnit.
*Bunny* said:Make sure you rest up those shoulders for your w/o tomorrow
How is your lower back/back feeling?
Have a great weekend B_Sarge .. I'll be working
I'd say i'm pretty good overall... it's tough for me to ever say i'm 100%, it's always freaking something.I hope you have a great day and weekend too, try to enjoy what you can at that convention
*lil' side note* LMAO!! I logged in and was like WTF... more ads?! Apparently my Plat. ran out
and i have 4,400 PM's to delete before anyone can PM me... 50 PM max for non-plat right? lol...oh boy.Karmic power of 21 now... That's uber
I had Power 50 before... damnit.
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Have a great day
You have a week to find some $$ & renew itsgtslaughter said:
I hope you have a great day and weekend too, try to enjoy what you can at that convention
*lil' side note* LMAO!! I logged in and was like WTF... more ads?! Apparently my Plat. ran out
Karmic power of 21 now... That's uber
I had Power 50 before... damnit.
Have a great day
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
wow, you kick ass... Thank you *B_Bunny**Bunny* said:You have a week to find some $$ & renew it
Have a great day
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
layin' the smack down... i thought some grip stuff wouldn't hurt
Especially since i'm not pulling DL tonight, It's power cleans instead of Deads... first rotation in... (alternating weekly from now on).
ok, ok... if I miss a lift it's my fault... but i won't miss a lift
al420 said:Until you miss a lift on the following workout
layin' the smack down... i thought some grip stuff wouldn't hurt Especially since i'm not pulling DL tonight, It's power cleans instead of Deads... first rotation in... (alternating weekly from now on).
ok, ok... if I miss a lift it's my fault... but i won't miss a lift
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
BWAHAHAHAHAHAHAHAH! I needed that
You're funny
wtf?!?!*Bunny* said:
You're right you won't
BWAHAHAHAHAHAHAHAH! I needed that
You're funny
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
LOL!!!
you're on a rolllllllll today!
Hey.. i found your halloween outfit for this year
LOL!!!
you're on a rolllllllll today!
Hey.. i found your halloween outfit for this year
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Do the boobs come with the outfit !!! hahahahahahahaha I'm walking around the house in the 5" heels lol & my work outfit Gotta jet though.
Boss #2 called ...
sgtslaughter said:LOL!!!
you're on a rolllllllll today!
Hey.. i found your halloween outfit for this year
Do the boobs come with the outfit !!! hahahahahahahaha I'm walking around the house in the 5" heels lol & my work outfit Gotta jet though.Boss #2 called ...
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
"Boobs sold separartly"
ME TOO!!
I'm outtttttttaaaaaaaaa HERE...PEACE!! TGIMFF... I love Fridays
Have a GREAT time at the conference, seriously try to enjoy it TAYAD hehe
lol... you didn't read the fine print..*Bunny* said:
Boss #2 called ...
"Boobs sold separartly"
ME TOO!!I'm outtttttttaaaaaaaaa HERE...PEACE!!
TGIMFF... I love Fridays Have a GREAT time at the conference, seriously try to enjoy it
TAYAD hehe
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Sarge, there's nothing wrong with doing grip work, cardio, etc. Just make sure there's a reason for everything you're doing in the gym and that you have a plan for progression.
When I mention grip and progression, I always seem to throw in some pimping of the Ivanko Gripper (lol, I swear I'm not being paid by Ivanko...I just like their gripper because you can make small jumps and steady progress just like you are in the rest of the program). You might want to look into that if your grip starts to cause issues on deads.
This gets my vote for post of the day.*Bunny* said:
Sarge, there's nothing wrong with doing grip work, cardio, etc. Just make sure there's a reason for everything you're doing in the gym and that you have a plan for progression.
When I mention grip and progression, I always seem to throw in some pimping of the Ivanko Gripper (lol, I swear I'm not being paid by Ivanko...I just like their gripper because you can make small jumps and steady progress just like you are in the rest of the program). You might want to look into that if your grip starts to cause issues on deads.
T
The Shadow
Guest
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I'm a big fan of hanging from a chinning bar with a weighted dip belt while holding on to the bar with a thick towel wrapped around it
I'm a big fan of hanging from a chinning bar with a weighted dip belt while holding on to the bar with a thick towel wrapped around it
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Thanks guys... good grippage ideers!
Edit *loggage moved to next page*
Thanks guys... good grippage ideers!
Edit *loggage moved to next page*
Last edited:
Bretmj1
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Are you doing a different version of the 5x5 adding in the cleans and press?
sgtslaughter said:Thanks guys... good grippage ideers!
Week 3 Day 2 – Bill Star 5x5
Went to set up digi ... damn batteries were toast after taking all those videos last time ..BOOO. Took vids at home post training though..
First week of Power Clean switch with Deadlift.
Start Time: 4:40pm
Squat - light squat day
112x5 + x2 ... feeling out the stance, getting low, i just kept going.
140x5
170x5
170x5
I feel like I was more vertical... I dunno, i need to see video to check myself. Next time.
Push Press - Behind the Neck
77x5
95x5
120x5 ... opps, miss loaded... supposed to be 108x5
132x5 ... well kept it goin'... supposed to be 123x5 here
Power Clean
95x millions
135x5
135x5
135x5
135x5
135x5
Clean Pull
185x3
225x3
277x2 ...strapped up... x2 more
300x3
Last set was like a slow deadlift turned into power jump shrug at the end
End Time: 5:35pm
Will Edit and Post up videos SHORTLY ...almost done uploading
Are you doing a different version of the 5x5 adding in the cleans and press?
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Switching weekely... Deadlifts and Power Cleans now... because Deads were exhausting my CNS... and they're way ahead of all my other lifts anyway.
It's the same principals... just different exercises/lifts.
-------------------------------
Substitued Push Presses for Incline Bench from the begining.Bretmj1 said:
Switching weekely... Deadlifts and Power Cleans now... because Deads were exhausting my CNS... and they're way ahead of all my other lifts anyway.
It's the same principals... just different exercises/lifts.
-------------------------------
Moved Log to New page :) said:Week 3 Day 2 – Bill Star 5x5
Went to set up digi ... damn batteries were toast after taking all those videos last time ..BOOO. Took vids at home post training though..
First week of Power Clean switch with Deadlift.
Start Time: 4:40pm
Squat - light squat day
112x5 + x2 ... feeling out the stance, getting low, i just kept going.
140x5
170x5
170x5
I feel like I was more vertical... I dunno, i need to see video to check myself. Next time.
Push Press - Behind the Neck
77x5
95x5
120x5 ... opps, miss loaded... supposed to be 108x5
132x5 ... well kept it goin'... supposed to be 123x5 here
Power Clean
95x millions
135x5
135x5
135x5
135x5
135x5
Clean Pull
185x3
225x3
277x2 ...strapped up... x2 more
300x3
Last set was like a slow deadlift turned into power jump shrug at the end
End Time: 5:35pm
Videos Post Training:
Power Clean
Clean Pull
needtogetaas
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
dame good shit bro.I like the vids.
dame good shit bro.I like the vids.
super_rice
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
GOod that you are posting videos, this helped me keep track of my progress when I was doing the 5x5 way back, and get helpful advice from EF peoples.
On the cleans:
You are just deadlifting it up with your back and then flipping it up off your legs. This is a cheat curl, not a power clean. Set up real nice, back tight, arms straight, and use ONLY your legs to stand up. Once your legs have locked out, or are about to lock out, start throwing with the back. This will ensure that the bar is going straight and that you get the most efficient pull possible. I'm just starting to get this now.
On Clean Pulls:
If you do them this way, they will not have an effect on your cleans. In fact, they will be detrimental to your clean technique. IMO, the clean pull is for learning how to engage the legs from the start position and finish with the legs/back. It's not about pulling the bar especially high or explosively, rather, it's only for overloading and developing efficiency in the first and second pull of a clean or snatch. You must set in your starting position, wait a few seconds to make sure everything is locked and weight is balanced, then push up with your legs, finish with the back.
Do this slowly at first to ensure that the bar is straight, then work on speed from the floor.
GOod that you are posting videos, this helped me keep track of my progress when I was doing the 5x5 way back, and get helpful advice from EF peoples.
On the cleans:
You are just deadlifting it up with your back and then flipping it up off your legs. This is a cheat curl, not a power clean. Set up real nice, back tight, arms straight, and use ONLY your legs to stand up. Once your legs have locked out, or are about to lock out, start throwing with the back. This will ensure that the bar is going straight and that you get the most efficient pull possible. I'm just starting to get this now.
On Clean Pulls:
If you do them this way, they will not have an effect on your cleans. In fact, they will be detrimental to your clean technique. IMO, the clean pull is for learning how to engage the legs from the start position and finish with the legs/back. It's not about pulling the bar especially high or explosively, rather, it's only for overloading and developing efficiency in the first and second pull of a clean or snatch. You must set in your starting position, wait a few seconds to make sure everything is locked and weight is balanced, then push up with your legs, finish with the back.
Do this slowly at first to ensure that the bar is straight, then work on speed from the floor.
BiggT
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Got 'em to work....and MUCH better lighting this time, lol......yeah, I can clearly see the pull now, and you do pull with the arms/upright row/reverse curl the bar, and you need to stop that ASAP.....with the pull, it is all done at once, but you can think of it as 3 pulls, from the floor to the shins to straighten the knees......then a Romanian Deadlift to mid-shin, then to transition to the 3rd and final pull, you subtly rebend the knees under the bar and jump shrug (this is the part SR was referring to when he said to put the back into it), and you'll feel the bar graze your thighs, rise on your toes as you shrug and keep the elbows pointing out, relax the elbows at the top of the pull and think of your arms as ropes.....when you feel the bar is about at the belly button, you pull your body underneath the bar.....in the vid you pull the bar to you, it is just the opposite, the idea is to pull yourself to the bar.......at the setup it is important to keep the shoulders in front of the bar......the first 2 pulls are pretty smooth then u explode to finish the pull and reach full extension, don't grip and rip the bar off the floor
The clean pulls are done just like the first 3 pulls of a clean, but you don't drop under obviously.....when done correctly they will train the mechanics of the clean from the floor, and teach you when to explode and help you reach full extension, also they will overload the muscles involved in pulling the clean, so use straps on all sets, the point is overload......and it is all still less weight than u DL, so the 'alternate' week serves it's purpose in sparing your CNS.
You move fast and I always thought you looked very explosive.....just practice the form and you're gonna be very good at these.
Got 'em to work....and MUCH better lighting this time, lol......yeah, I can clearly see the pull now, and you do pull with the arms/upright row/reverse curl the bar, and you need to stop that ASAP.....with the pull, it is all done at once, but you can think of it as 3 pulls, from the floor to the shins to straighten the knees......then a Romanian Deadlift to mid-shin, then to transition to the 3rd and final pull, you subtly rebend the knees under the bar and jump shrug (this is the part SR was referring to when he said to put the back into it), and you'll feel the bar graze your thighs, rise on your toes as you shrug and keep the elbows pointing out, relax the elbows at the top of the pull and think of your arms as ropes.....when you feel the bar is about at the belly button, you pull your body underneath the bar.....in the vid you pull the bar to you, it is just the opposite, the idea is to pull yourself to the bar.......at the setup it is important to keep the shoulders in front of the bar......the first 2 pulls are pretty smooth then u explode to finish the pull and reach full extension, don't grip and rip the bar off the floor
The clean pulls are done just like the first 3 pulls of a clean, but you don't drop under obviously.....when done correctly they will train the mechanics of the clean from the floor, and teach you when to explode and help you reach full extension, also they will overload the muscles involved in pulling the clean, so use straps on all sets, the point is overload......and it is all still less weight than u DL, so the 'alternate' week serves it's purpose in sparing your CNS.
You move fast and I always thought you looked very explosive.....just practice the form and you're gonna be very good at these.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
SuperRice and BiggT... Awesome cirtiques thank you both!
... I'm glad you saw me do them tired and sloppy, now I really think i did them right for the most part but will have to get footage to see how i'm doing in training.
Ohhhhhhh ok, cool... clean pulls are for overloading, gotcha. Damn, my traps are sore like whoa... i haven't done any type of shrugging for a long time... I like it
Morning/Afternoon (lol... 10 hours sleep) weigh in after PPH: 209.5 lbs
WOOHOO!... almost hittin' 210 in the am now... without food in me, ect... sweeeet.
Ohh... and what do you guys think about shoes for Power Cleans? 2 options: Nike running shoes or Puma Speed Cats (Flat sole...driving shoe)... love 'em for deads.
SuperRice and BiggT... Awesome cirtiques thank you both!
... I'm glad you saw me do them tired and sloppy, now I really think i did them right for the most part but will have to get footage to see how i'm doing in training.
Ohhhhhhh ok, cool... clean pulls are for overloading, gotcha. Damn, my traps are sore like whoa... i haven't done any type of shrugging for a long time... I like it
Morning/Afternoon (lol... 10 hours sleep) weigh in after PPH: 209.5 lbs
WOOHOO!... almost hittin' 210 in the am now... without food in me, ect... sweeeet.
Ohh... and what do you guys think about shoes for Power Cleans? 2 options: Nike running shoes or Puma Speed Cats (Flat sole...driving shoe)... love 'em for deads.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
lol... Yeah, i noticed that when I watched the vids too, sorry guys... I know NOT to wear a certain type of undergarment when doing clean pulls now... i kept grazing my damn kak
*Bunny* said:It's B for Bunny ... right B_Sarge? lol
Nice, ahem adjustment lol after those clean pulls
No I'm not drunk
lol... Yeah, i noticed that when I watched the vids too, sorry guys... I know NOT to wear a certain type of undergarment when doing clean pulls now... i kept grazing my damn kak
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
if you are not too serious about the oly lifts and only throw them in for fun I d say take the Puma. otherwise get real oly lifting shoes since they give you better stability beside other things which the oly lifters here on EF might be willing to explain to you.
sgtslaughter said:
if you are not too serious about the oly lifts and only throw them in for fun I d say take the Puma. otherwise get real oly lifting shoes since they give you better stability beside other things which the oly lifters here on EF might be willing to explain to you.
BiggT
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I'd recommend olympic lifting shoes anyway, they will help the squats too. The elevated heel helps you get even lower and the firm soles make sure all your force is going where you direct it.......Glenn Pendlay sells an awesome pair of shoes for $85....$95 shipped......Go to wfw.com to check them out.....but don't order online, call the number (if it is no longer on the site, I think I have somewhere, I can PM it to you)....it's Glenn's direct number at the gym and you can order right from him and ask any questions about size/fit, plus exchanges are much easier if you order by phone.
I'd recommend olympic lifting shoes anyway, they will help the squats too. The elevated heel helps you get even lower and the firm soles make sure all your force is going where you direct it.......Glenn Pendlay sells an awesome pair of shoes for $85....$95 shipped......Go to wfw.com to check them out.....but don't order online, call the number (if it is no longer on the site, I think I have somewhere, I can PM it to you)....it's Glenn's direct number at the gym and you can order right from him and ask any questions about size/fit, plus exchanges are much easier if you order by phone.
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I'd say use the Pumas for all of your standing lifts until you get some Oly shoes. Even if the Nikes have a slightly more elevated heel, it's not as solid as the Pumas, so it's not really doing you much good. Put those Oly shoes above the dip belt on your shopping list.
I'd say use the Pumas for all of your standing lifts until you get some Oly shoes. Even if the Nikes have a slightly more elevated heel, it's not as solid as the Pumas, so it's not really doing you much good. Put those Oly shoes above the dip belt on your shopping list.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Yeah the pumas have zero heel... flat as the midwest highways....old and warn in... they're like slicks, lol...hella comfortable.
Ok...that was another issue... Oly shoes before the dip belt.
Now the way the OLY shoes are sized...are they true inch measurments or like sneaker companys some run big... or some run small?? Any insight in regards to the size?
Thanks... yeah i need something more stable than a sneaker for sure.petpre61 said:
Yes, definetly... if nothing else.... I want them for squats instead of my squishy sneaker. Ok, cool...thanks for the tip! I'll call when i'm ready to order then... in a few months at the most probably, depending on things.BigT said:
Thanks man!!Tweakle said:can't crit the oly lifts, but the others looked good to me.. keep pushing it hard as it's working for ya
That's what i needed to hear.. out of the two options i have at the momment.... go with the Pumas... thanksCynical Simian said:
Yeah the pumas have zero heel... flat as the midwest highways....old and warn in... they're like slicks, lol...hella comfortable.
Ok...that was another issue...
Oly shoes before the dip belt.Now the way the OLY shoes are sized...are they true inch measurments or like sneaker companys some run big... or some run small?? Any insight in regards to the size?
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
If you get an adidas shoe, Dynamic Fitness recommends using your dress shoe rather than athletic shoe size. But, per petpre61 and AB's advice when I was trying to figure out what size to order, I just used my "adidas size" and it worked perfectly.
Yet another reason to order by phone if you get them through Glenn - I'm sure he knows how the fit of their shoes compares to other shoes his trainees wear.sgtslaughter said:
If you get an adidas shoe, Dynamic Fitness recommends using your dress shoe rather than athletic shoe size. But, per petpre61 and AB's advice when I was trying to figure out what size to order, I just used my "adidas size" and it worked perfectly.
BiggT
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Glenn's shoes are European sizes, he'll convert it for you......if you have a wide foot, you should be okay for your regular size.....the dress shoe thing is because a lot of people for some reason size up a little with sneakers.....I'm easy, I wear a 12 all around, and my foot is wide, so I got the Euro 46 and they fit perfectly.
Glenn's shoes are European sizes, he'll convert it for you......if you have a wide foot, you should be okay for your regular size.....the dress shoe thing is because a lot of people for some reason size up a little with sneakers.....I'm easy, I wear a 12 all around, and my foot is wide, so I got the Euro 46 and they fit perfectly.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Thanks CS and BigT... i'll definetly have to search my thread for "shoes" when i'm ready to buy and read these again
Week 3 Day 3
entire workout done with my old Puma Speedcats... Noticable difference...no squishness at all...even without the heel for squats it felt better... I wonder what the OLY shoes will feel like
I had to wait about 15-20 minutes for the damn squat rack
... And got kicked out of the gym because they wanted to close up, lol.
Start Time: 4:10pm
Squat
115x5
140x5
167x5
190x5
230x3
167x8
*All felt really good* the 230 went smoothly... got good depth with the pumas surprizingly... much more stable too*
Bench
95x5
117x5
142x5
165x5
194x3
142x8
*Feet consciously planted and tight throughout...went smoothly*
GP Row
85x5
100x5
120x5 Time check 5:03pm... Kicked out of gym, closed at 5:00pm, lol
140x5
165x3
120x8
*Back friggin' toast on 3rd set..belted for that... by the time I got home i was good and i finished the last 3 Rowing sets without a belt*
No way to do dips here at home... don't feel like doing curls and fluff stuff
I was very bad last night. Had a great time though... and I hit all my lifts today Gotta cook up lots of food today and get my diet back on track 
Thanks CS and BigT... i'll definetly have to search my thread for "shoes" when i'm ready to buy and read these again
Week 3 Day 3
entire workout done with my old Puma Speedcats... Noticable difference...no squishness at all...even without the heel for squats it felt better... I wonder what the OLY shoes will feel like
I had to wait about 15-20 minutes for the damn squat rack
... And got kicked out of the gym because they wanted to close up, lol.Start Time: 4:10pm
Squat
115x5
140x5
167x5
190x5
230x3
167x8
*All felt really good* the 230 went smoothly... got good depth with the pumas surprizingly... much more stable too*
Bench
95x5
117x5
142x5
165x5
194x3
142x8
*Feet consciously planted and tight throughout...went smoothly*
GP Row
85x5
100x5
120x5 Time check 5:03pm... Kicked out of gym, closed at 5:00pm, lol
140x5
165x3
120x8
*Back friggin' toast on 3rd set..belted for that... by the time I got home i was good and i finished the last 3 Rowing sets without a belt*
No way to do dips here at home... don't feel like doing curls and fluff stuff
I was very bad last night. Had a great time though... and I hit all my lifts today
Gotta cook up lots of food today and get my diet back on track Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Stopping by to say hi. Great workout Sarge. Kicked out of gym ... I figured you dropped the 230 & it went crashing into the pool below... just kidding
Chicken & Veggies prepped over here
I need to turn on the cuttiung mode switch .. do you remember where that was?! lol
Stopping by to say hi. Great workout Sarge.
Kicked out of gym ... I figured you dropped the 230 & it went crashing into the pool below... just kidding Chicken & Veggies prepped over here
I need to turn on the cuttiung mode switch .. do you remember where that was?! lol
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Thank you!!!
lol... nope, no dumpage of any weights... yet
Niiiiiice!!! Me too... cooked up chicken, brocolli, brown rice, and ground beef tonight... same schedule, u know the usual
LOL! I couldn't find THAT switch if I had a map and a compass right now
hehe...
g'nite *B_Bunny*
*Bunny* said:Stopping by to say hi. Great workout Sarge.
Chicken & Veggies prepped over here
I need to turn on the cuttiung mode switch .. do you remember where that was?! lol
Thank you!!! lol... nope, no dumpage of any weights... yet
Niiiiiice!!! Me too... cooked up chicken, brocolli, brown rice, and ground beef tonight... same schedule, u know the usual
LOL! I couldn't find THAT switch if I had a map and a compass right now
hehe...
g'nite *B_Bunny* SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Today bloating is gone, back to homeostatis
Back to good eatin' today... although good eating did begin sunday morning...it was saturday night that the shanangas went on 
Log Note:
am weigh in post PPH: 210.5 lbs
Thanks man!! lol... it wasn't so much eating like an idiot as it was drinking like one...or a fish ratherBiggT said:
Today bloating is gone, back to homeostatis JPT said:
Back to good eatin' today... although good eating did begin sunday morning...it was saturday night that the shanangas went on Log Note:
am weigh in post PPH: 210.5 lbs
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Nice workout sgt. Really kicked ass too. ITs preety funny how u got kicked out because they were closing lol. Thank god mine is 24hrs. Good squats, specially after waiting so long for the rack, i know how u feel, and i loose alot of adrenaline when i get fucked by having to weight.
It was the weekend sgt, dont worry bout the food too much, besides ur bulking, gotta have a cheat day(or night) once in a while =]
Go kill that shit this week
Nice workout sgt. Really kicked ass too. ITs preety funny how u got kicked out because they were closing lol. Thank god mine is 24hrs. Good squats, specially after waiting so long for the rack, i know how u feel, and i loose alot of adrenaline when i get fucked by having to weight.
It was the weekend sgt, dont worry bout the food too much, besides ur bulking, gotta have a cheat day(or night) once in a while =]
Go kill that shit this week
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
... lol, yah i got the boot...
Defnetly.
NOTE*
I'm out of state thursday on business... that means my Week 4 Day 1 Session will be done as usual (Wednesday).... Day 2 and maybe 3 will be done out of state... I have looked up gyms in the area, I should be all set... unless they only have smith machines...in that case i'll use a bench for a rack and dump the weight, lol
Thanks man! WOW...your gym is 24 hours on top of all the kickassness there... cheers bromm107 said:
... lol, yah i got the boot... Defnetly.NOTE*
I'm out of state thursday on business... that means my Week 4 Day 1 Session will be done as usual (Wednesday).... Day 2 and maybe 3 will be done out of state... I have looked up gyms in the area, I should be all set... unless they only have smith machines...in that case i'll use a bench for a rack and dump the weight, lol
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Sweet. You get to introduce a bunch of people at a 24 Hour/Bally Total Fitness to the foreign concept of the "deadlift". Be sure to bring/use a ton of chalk and make as much noise as possible dropping the bar after each rep.sgtslaughter said:Day 2 and maybe 3 will be done out of state... I have looked up gyms in the area, I should be all set... unless they only have smith machines...in that case i'll use a bench for a rack and dump the weight, lol
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
WOOHOO Deadliftin' this week!
lol... might be a good time to try chalk for the first time
It's a Gold's at least... last time i was where I'm going I went to a Bally's ... can't go again cuz i used my free pass for the year and you can't even pay per day to go there... They said i'd have to be a member next time 
In the words of Scooter I will "BRING THE NOOOOOOOOOOOOOOISE"
oh damn!! How could i amost forgetCynical Simian said:Sweet. You get to introduce a bunch of people at a 24 Hour/Bally Total Fitness to the foreign concept of the "deadlift". Be sure to bring/use a ton of chalk and make as much noise as possible dropping the bar after each rep.
WOOHOO Deadliftin' this week!lol... might be a good time to try chalk for the first time
It's a Gold's at least... last time i was where I'm going I went to a Bally's ... can't go again cuz i used my free pass for the year and you can't even pay per day to go there...
They said i'd have to be a member next time In the words of Scooter I will "BRING THE NOOOOOOOOOOOOOOISE"
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Thanks al420! ... yeah my gym hours work well for people that stick to a concrete schedule, lol... I'm not a fan
Cinnamon ANPB is DANGEROUS... white chocolate ANPB is plain old the DEVIL!! lol.... like candy.
... today diet went well, didn't eat TOO much of the new ANPB's
Plenty of meats and complex carbs... and healthy fats today... oh and milk of course.
pm weigh in for fun: 217.0 lbs
LOL! That's a PR
holy shit, actually!!!! ... wow.. 217 ... quality... i better not miss any lifts anytime soon... the scale is going up nicely
Thanks al420! ... yeah my gym hours work well for people that stick to a concrete schedule, lol... I'm not a fan
Cinnamon ANPB is DANGEROUS... white chocolate ANPB is plain old the DEVIL!! lol.... like candy.
... today diet went well, didn't eat TOO much of the new ANPB's
Plenty of meats and complex carbs... and healthy fats today... oh and milk of course.
pm weigh in for fun: 217.0 lbs
LOL! That's a PR
holy shit, actually!!!! ... wow.. 217 ... quality... i better not miss any lifts anytime soon... the scale is going up nicely
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Damn 217 u bastard! i wish i was 215ish. Whered you get them flavored ANPBS? YOU BETTER NOT MISS anyworkouts this is your time to grow all that food is doing miracles.
Goodwork SGT! Keep pounding away
sgtslaughter said:Thanks al420! ... yeah my gym hours work well for people that stick to a concrete schedule, lol... I'm not a fan
Cinnamon ANPB is DANGEROUS... white chocolate ANPB is plain old the DEVIL!! lol.... like candy.
... today diet went well, didn't eat TOO much of the new ANPB's
Plenty of meats and complex carbs... and healthy fats today... oh and milk of course.
pm weigh in for fun: 217.0 lbs
LOL! That's a PR
holy shit, actually!!!! ... wow.. 217 ... quality... i better not miss any lifts anytime soon... the scale is going up nicely
Damn 217 u bastard! i wish i was 215ish. Whered you get them flavored ANPBS? YOU BETTER NOT MISS anyworkouts this is your time to grow all that food is doing miracles.
Goodwork SGT! Keep pounding away
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
We do the best with what we've got though, right!? Bro, you're strong as friggin' hell... gimmie some of that and i'll give you some weight, lol... i'll trim it off when i hit 230
Flavored ANPB's sent via my *B_Bunninator*
Thanks bro!! Ima keep at it and hope I don't stall any time soon
Sometimes I think my body was just made to grow and not be strongmm107 said:
We do the best with what we've got though, right!? Bro, you're strong as friggin' hell... gimmie some of that and i'll give you some weight, lol... i'll trim it off when i hit 230 Flavored ANPB's sent via my *B_Bunninator*
Thanks bro!! Ima keep at it and hope I don't stall any time soon
*Bunny* said:You got that right!!! That goes for me too... Legs later & I am friggin TIRED ... UGH!!!
PBG
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
...also, my consuption depends on if i'm on the ANPB kick that I am right now... i go in phases... my food intake is never the same for long, lol.... although i'm finally eating a variety of things and happy with it so i may stick with the foods i'm eating now for longer than the usual
lol.. that's what I said too. Thanks!jpt said:
Niiice! Flavored? Hmmm... my regular ANPB (Teddie's brand) I'm not sure... 1.5-2 weeks? No clue cuz I buy 3 or 4 at a time and they last me a good while... never kept track.... I also have jars at my work as well, so I'm not using 1 jar in a day... i'm eating out of 2, lol. Sorry, i'm no help there...al420 said:
...also, my consuption depends on if i'm on the ANPB kick that I am right now... i go in phases... my food intake is never the same for long, lol.... although i'm finally eating a variety of things and happy with it so i may stick with the foods i'm eating now for longer than the usual
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
want me to speed test with the tasty stuff tonight?*Bunny* said:Under an hour for me
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
IOY anyway.
Hows the bod doing? Aches? Pains? Shoulders? Knees? Hips? Everything kosh?
LOL You will wanna puke for sure, but since it's PB, think about it .. just sitting there with the butter trying to ooze out your pores...unable to regurit...you follow?sgtslaughter said:want me to speed test with the tasty stuff tonight?
IOY anyway.
Hows the bod doing? Aches? Pains? Shoulders? Knees? Hips? Everything kosh?
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
... just not now, lol ... capisce (SP?!).
The bod is holding up well right now... need to see the chiro though... upper back feels funkt up... probably from sleeping in my car the other night, lol.
Everything else pretty good...nothing at the momment Thanks for asking... it's funny how we dont' notice and enjoy how well we feel when we are... it's only when something is messed up when we take more care of ourselves... not me anymore. Streching still in full effect... and doing it's job
Stoopid *BP* though... bastard, lol
I WILL do a fat load sometime*Bunny* said:LOL You will wanna puke for sure, but since it's PB, think about it .. just sitting there with the butter trying to ooze out your pores...unable to regurit...you follow?
IOY anyway.
Hows the bod doing? Aches? Pains? Shoulders? Knees? Hips? Everything kosh?
... just not now, lol ... capisce (SP?!).The bod is holding up well right now... need to see the chiro though... upper back feels funkt up... probably from sleeping in my car the other night, lol.
Everything else pretty good...nothing at the momment
Thanks for asking... it's funny how we dont' notice and enjoy how well we feel when we are... it's only when something is messed up when we take more care of ourselves... not me anymore. Streching still in full effect... and doing it's job Stoopid *BP* though... bastard, lol
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I knew u'd have my e-back
thank you*Bunny* said:capiche, slang for capisci
I knew u'd have my e-back
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
So, uh, nutrition-wise, how are these peanut butters different from eating a candy bar with some regular ANPB?
So, uh, nutrition-wise, how are these peanut butters different from eating a candy bar with some regular ANPB?
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