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Sarge's Lifting Chronicles 2006-2007

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

Cynical Simian said:
I wonder whether you and Bunny will be able to communicate at the Arnold without access to smilies. :rolleyes:
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Cynical Simian said:
This is sorta a question for T since he knows a ton about the carryover from the other lifts to deadliftss: should sarge still shoot for +10 pounds every two weeks on deads even though one of the two workouts is the CNS Saver Combo?
Click to expand...


Bunny will have her whip instead LOL
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Wow... I can't belive i'm already into Week 5 :)

Day 1 tonight (Squat, Bench, Row).

It's hit my 5 rep PR's or be crushed... "SQUAT OR DIE!" (hehe p diddy rif)

Bitching for the day consists of:

Calve DOMS from jump rope (mostly left being more sore than right for some reason).

And my right bicep, inner down near elbow feels abnormal...

Good things:

Slept like a baby, streched out hip area really well... and my lower back is good this morning... WOOHOO i didn't even see the chiro yet.

Going to make my diesel shake for fuel today... eat up and shut up :RADAR

Weigh in Post PPH: 209.5 lbs

... all bloat gone, still large and in charge though :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Goooooooooood Morning :wavey:
Happy TGIF fo ya!!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
I wonder whether you and Bunny will be able to communicate at the Arnold without access to smilies. :rolleyes:

This is sorta a question for T since he knows a ton about the carryover from the other lifts to deadliftss: should sarge still shoot for +10 pounds every two weeks on deads even though one of the two workouts is the CNS Saver Combo?
Click to expand...


I'm not T but having run and designed a lot of programs similar to this, the body will tend to slow down on/around week 6......at that point the gains will be closer to 5-7.5 pounds EOweek for the same number of reps. Sarge can look at overall progress and decide if he wants to go with the slightly lower gains and keep reps the same - or add the 10 pounds, drop the reps and then run as a pure strength cycle to hit a new 1RM or 3 RM. Working hard on the other ancillary exercise for the main lift will prevent hypertrophy as total reps (TUT) will still be moderately high
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

The Shadow said:
I'm not T but having run and designed a lot of programs similar to this, the body will tend to slow down on/around week 6......at that point the gains will be closer to 5-7.5 pounds EOweek for the same number of reps. Sarge can look at overall progress and decide if he wants to go with the slightly lower gains and keep reps the same - or add the 10 pounds, drop the reps and then run as a pure strength cycle to hit a new 1RM or 3 RM. Working hard on the other ancillary exercise for the main lift will prevent hypertrophy as total reps (TUT) will still be moderately high
Click to expand...


Thats basically how I would have answered it..... typically around the 6th week (which is usually anywhere from the 2nd-4th week of TOUGH training and really pushing) you'll have some of those decisions to make, as your 'run' will be coming to an end.....CS, As long as he can add 10lbs per DL session, he should do it ......using the cleans as a CNS saver doesn't mean that progress should be more conservative on the DL, it was actually a way for him to be able to train the deadlift the same way most "normal" people would, I say that because Sarge is a very disprotionately strong puller, and I know because I am the exact same way that when a lift as taxing as the DL is that much better than all your other lifts it will blow you out fast and slow gains in everything else and leave you feeling like you got run over by a train......he'll still feel like he got run over by a train, but like Shadow said, it will probably be around week 6 or so......where he would have more than likely have been shot by week 3 DLing every week with his DL numbers where they are relative to everything else.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

quick update...

WEEK 5 Day 1


start 5:18pm

Squat

117x5
147x5
177x5
206x5
235x5 (smooth PR)

Bench
100x5
125x5
150x5
174x5
200x4 :mad: Recruited a spotter... I couldn't even decline (with arch) the 5th up... i was stuck. sucks.

Bench has stalled :(

Row
85x5
105x5
125x5
150x5
175x5

no problems anywhere but the last rep on the last set of benching... BOO!

3 sets of weighted abs
3 sets of weighted hypers


Spinal Erectors now say "who's your Daddy" to me, lol... i've pwned them, they recover much faster now.... good stuff.

end time: 6:11pm



So day 3 (next bench day) I will do repeat and hit 200x3 again and go for 5 next week... or just start triples?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice job Sarge. I wouldn't worry about the bench. You'll adjust & hit what you need to next week (not sure how you structure that) but look at the bright side, you hit 200 lbs which is a PR and did it 4x, your S.E.'s are recovering quickly & not talking so much shit, Squats were like butta & rows .... etc ... so you did not lose the war as MM would say.

Enjoy your night on the town with the boys & lovely ladies :qt: :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Holy crap, it's a pain in the ass to find previous workout entries in this journal.

Anyway, I finally located Week 4 Day 1 and saw that you did 194 last week for your top set. Try going for 197 on Day 3 for the triple and quintuple (;)) on Week 6 Day 1. I know the guideline is +2.5% each week (which would give ~=5 lbs for bench), but that's just not going to happen given that bench is probably your most heavily trained lift and that you're not benching T-esque amounts. Drop back a bit and give microloading a shot, and when you stall on that go to triples.
 
Q

Cynical Simian said:
Holy crap, it's a pain in the ass to find previous workout entries in this journal.

Anyway, I finally located Week 4 Day 1 and saw that you did 194 last week for your top set. Try going for 197 on Day 3 for the triple and quintuple (;)) on Week 6 Day 1. I know the guideline is +2.5% each week (which would give ~=5 lbs for bench), but that's just not going to happen given that bench is probably your most heavily trained lift and that you're not benching T-esque amounts. Drop back a bit and give microloading a shot, and when you stall on that go to triples.
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hehe a bit chatty up in here, huh :)

Ok, great... I will do that... so it's kind of a quick mini deload then reloading up in smaller amounts... i like it.

Cynical Simian said:
:rolleyes: I forgot something...

...nice squat and row PRs!
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Thanks man!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Nice job Sarge. I wouldn't worry about the bench. You'll adjust & hit what you need to next week (not sure how you structure that) but look at the bright side, you hit 200 lbs which is a PR and did it 4x, your S.E.'s are recovering quickly & not talking so much shit, Squats were like butta & rows .... etc ... so you did not lose the war as MM would say.

Enjoy your night on the town with the boys & lovely ladies :qt: :)
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:D

:wavey:

Thank you!!! :rose: :heart:

200x4 was a PR ... damn skippy, lol... I hit 200x3 previously (Day 3 last week) ... and Day 1 the next week (today) was supposed to be 200x5 ... going to do the mini deload (back off poundage) and microload up... probably 2 lbs / week from the 197 as CS advised.

:) lol... thanks, yah it was good to get out with some of my friends... I think I was at a place someone here on EF works/bounces at (club) ... i'm exhausted.

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

:wavey:
Hope you have a good weekend Sarge!!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sbt2082 said:
:wavey:
Hope you have a good weekend Sarge!!!
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thank you :) Likewise!

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

Sarge was torn between Party Sarge and Studious Sarge this weekend...

party sarge won, lol

Best friends birthdays... this weekend, next, and then mine... oh the month of September :beer:

Next weekend i'm just going out to say happy bday though... I treasure my quiet sleep time.

With a beer infused carb load I will Train today... week 5 day 2

CRAP!

BiggT... should i do 135 5x5 or bump it to 140? ... 145? (Power Cleans)

... I'm not leavin' for the gym just yet, so i'll check back... I will do 140 5x5 if no response.

EDIT: well... I took 2 green tea caps, 4 CEE... a very bad feeling hit me real quick (odd) ... so I went to lay down... took a nap for 4.5 hours... day 2 Tomorrow :)
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge....you can go to 145, as they are still light for how strong you are, and I think added weight will actually improve technique....
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

BiggT said:
Sarge....you can go to 145, as they are still light for how strong you are, and I think added weight will actually improve technique....
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werd. Thanks... i'll bang out 145 lb 5x5 Power Cleans Tomorrow :evil:

Speaking of technique.. i'll see if I can get vids of them too.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

what up bro? hope you had a good weekend!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
EDIT: well... I took 2 green tea caps, 4 CEE... a very bad feeling hit me real quick (odd) ... so I went to lay down... took a nap for 4.5 hours... day 2 Tomorrow :)
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Just saw this! How bizzare! Must be the toxins from the weekend trying to work their way OUT. If your body is tired or trying to 'heal' so to speak, no supp is getting me going period. I remember I would take trex & be able to crash. These days I don't even go there b/c it's too 'strong' for me :rolleyes: Green tea makes me sick unless I take it with fibrous carbs, mouth watering wanna :sick: kinda sick too ... weirdest thing. :baby2:

Have a great day today & I better read you had a killer workout.
No more random days off :velvett:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Just saw this! How bizzare! Must be the toxins from the weekend trying to work their way OUT. If your body is tired or trying to 'heal' so to speak, no supp is getting me going period. I remember I would take trex & be able to crash. These days I don't even go there b/c it's too 'strong' for me :rolleyes: Green tea makes me sick unless I take it with fibrous carbs, mouth watering wanna :sick: kinda sick too ... weirdest thing. :baby2:

Have a great day today & I better read you had a killer workout.
No more random days off :velvett:
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i wasn't taking them to get me "going" though that's the weirdest part... i felt fine... was doing my usual preperatory measure before the gym and WHAM... you feel like ur going to pass out... odd.

oh well.. thanks, I will :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 5 Day 2

Start Time: 6:53pm

BTF Light Squat Day
118x5
147x5
187x5
187x5

*These have been bumped +10 lbs past few Day 2's ... supposed to be lighter but... I happend, had to throw the 25 pies on there, lol*

Behind the Neck Push Presses
85x5
95x5
115x5
137x5 (PR since a few routines ago... I failed to notice, lol)

I own these... not even using the spread sheet anymore, going to town...

Power Cleans
147x5
147x5
147x5
147x5
147x5

I failed to warm up... just used the same bar as PP's pre loaded, lol...lazy i know.... that's why the last few sets were much smoother.

time check 7:32pm

Clean Pulls
190x3
225x3
255x3
285x3

time check 7:45pm

... had more in me, but didn't want them to be slow as molasis as when I went too heavy last time with top out of 300x3... I ramped up smoother this time though... i prolly could have thrown another pie on for 315x3... I love my spinal erectors now... they're my bitches... they don't talk shit anymore... LOVE IT! :chomp:

3 sets of weighed abs

End time: 7:53pm

Workout rating... 5 Stars out of 5... feelin' Gooooooooood :D :beer:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'm toying with the ideer of doing Deads and the Power Cleans weekly...

Maybe somewhere in the 60-75% intensity range?

I'm recovering well now, and my erectors are not debilitating me anymore as they were before... but my Bench has stalled which sucks.

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

i love the comment about the erectors not talking shit anymore...hahah

good lookin workouts man
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
Gotta love those 5 star workouts. Good job bro - your throwing that shit around -
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Hell yah! Thanks bro... :) I really was... i need chalk cuz throwin' the Cleans up had to go get paper towels and some cleaner spray bottle and use it on my hands inbetween sets cuz the sweat runs down my arms into my palms... fuggin' blows... I've never tried chalk; may have to give it a go and see if they care, lol.

ChinkNasty said:
i love the comment about the erectors not talking shit anymore...hahah good lookin workouts man
Click to expand...
lol, thanks! Yeah, they koo now :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Quote:
Originally Posted by Dimples
Work out looks AWESOME!!!!


Thank you!! It was... felt friggin' great!


sgtslaughter said:
hola! :mexican:


Thank you!! It was... felt friggin' great!
Click to expand...


Your funny!!! Just noticed the "originally posted by" LOL!
One day I might just show you the dimples on my ass then it won't be sooo cute. LMAO! j/k

Hope you have a good one tomorrow! :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice liftin'.....yeah, chalk is a MUST...........in my honest opinion, the reason you feel so good is BECAUSE you're alternating the cleans with the deads, lol.....the erectors are a non-issue once conditioned, the problem with deadlifting from the floor weekly is CNS burnout when you're yanking on double bodyweight and much more for reps week in and week out. You'll hear lots of different opinions on 'speed deads' and light deads, but personally, I have found them to be totally useless, it's not like the deadlift is a technique heavy lift and the extra practice will help, and at 65% you're slinging around what? 260 lbs? that's not gonna help you pull anything worthwhile......you might as well clean and clean pull.

If you're dying to DL every week and do a plan like you laid out......you can do something like this.....Power Cleans (5 doubles or triples), Clean Pulls (4 triples), then take the weight on the bar from clean pulls and go right into deadlift warm-ups and work your way up.....however, if your CNS is blown out after the second workout and everything goes down the crapper, you've been warned, lol......if you do well on it (which is possible) I will be beyond impressed. One thing......this kind of workout is better for an upper/lower split or some type of split because when you add in squats and presses, you're looking at about a 2.5++ hour workout, which is alright as long as you're well-fed, but some find it mentally draining.

On the bench......I'd do something with the reps if you're stuck.....Make the heavy day a day to cycle between triples and singles weekly, and make the second day a 5x5 or 5x8 day.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

whats up SGT! Not using chalk yet?! Your crazy lol. Rubbing the chalk on my hands really puts me into the lifting mode. As i rubb im really concentrating on crushing the bar.

I like BigT's suggestions...Im switching my deadlift to Friday to go with my work/school schedule. Workouts looking solid Sgt!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks guys!!! Will type a detailed response a lil' later... busy busy.

until then... I have no clue how i would set up the triples for bench.

A new routine sounds appetizing... I'll have to look into that :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge.....don' think of it as a NEW 'routine'....it is just a little adjustment to what you are doing, which is not a routine, but a way of organizing training to foster progress, lol.......What you'd do is on the heavy bench day work up over 3 progressively heavier sets of 5, then hit 3x3 at the same weight one week, the next week is 3 progressively heavier sets of 5 and 3 singles at the same weight, then a backoff set of 8 on the day you do the singles to add to the volume......then the second bench day would be 5x8 adding weight each set.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Workout rating... 5 Stars out of 5... feelin' Gooooooooood :D :beer:
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Nice workout Sarge! :)
Question, how much cardio have you been doing?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

mm107 said:
whats up SGT! Not using chalk yet?! Your crazy lol. Rubbing the chalk on my hands really puts me into the lifting mode. As i rubb im really concentrating on crushing the bar.

I like BigT's suggestions...Im switching my deadlift to Friday to go with my work/school schedule. Workouts looking solid Sgt!
Click to expand...
LoL! na, no chalk... never had the chance to try it, guess i'm going to have to buy my own and chalk it up :chomp: :evil: :D

Thanks BRO!!

BiggT said:
Nice liftin'.....yeah, chalk is a MUST...........in my honest opinion, the reason you feel so good is BECAUSE you're alternating the cleans with the deads, lol
lol... oh yah... good point, alot of truth to that I'm sure! Ok, i need to buy some chalk damnit!

.....the erectors are a non-issue once conditioned, the problem with deadlifting from the floor weekly is CNS burnout when you're yanking on double bodyweight and much more for reps week in and week out. You'll hear lots of different opinions on 'speed deads' and light deads, but personally, I have found them to be totally useless, it's not like the deadlift is a technique heavy lift and the extra practice will help, and at 65% you're slinging around what? 260 lbs? that's not gonna help you pull anything worthwhile......you might as well clean and clean pull.
Hrrmmm, great points... I want to drive up my Power cleans then :evil: And I'll add in chins or some accesorie work like that.

If you're dying to DL every week and do a plan like you laid out......you can do something like this.....Power Cleans (5 doubles or triples), Clean Pulls (4 triples), then take the weight on the bar from clean pulls and go right into deadlift warm-ups and work your way up.....however, if your CNS is blown out after the second workout and everything goes down the crapper, you've been warned, lol......if you do well on it (which is possible) I will be beyond impressed. One thing......this kind of workout is better for an upper/lower split or some type of split because when you add in squats and presses, you're looking at about a 2.5++ hour workout, which is alright as long as you're well-fed, but some find it mentally draining.
I might try this for fun... sounds rough :evil: My spinal erectors are conditioned now so I'd like to see how my body takes the beating now :)

On the bench......I'd do something with the reps if you're stuck.....Make the heavy day a day to cycle between triples and singles weekly, and make the second day a 5x5 or 5x8 day.
---------------------------------------------------------
Sarge.....don' think of it as a NEW 'routine'....it is just a little adjustment to what you are doing, which is not a routine, but a way of organizing training to foster progress, lol.......What you'd do is on the heavy bench day work up over 3 progressively heavier sets of 5, then hit 3x3 at the same weight one week, the next week is 3 progressively heavier sets of 5 and 3 singles at the same weight, then a backoff set of 8 on the day you do the singles to add to the volume......then the second bench day would be 5x8 adding weight each set.
Click to expand...
Green ^^^

Yes, true... my bad, lol... adjustment to training, i meant :)
ok... let's lay this out because i'm benching tomorrow and I have no clue wtf to do... I have the same max I started with I think... 200x4 Flat BB Bench... (I've only been training chest really since 1 year ago... but since then i've blasted it from various angles and rep schemes)
so Day 3 bench day would be...
95x5
115x5
135x5
185x3
185x3
185x3
? or should I go heavier, not sure if this is a continuation or a new ramp up
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Nice workout Sarge! :)
Question, how much cardio have you been doing?
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:D Thank you *B_Bunny* :kiss:

Cardio... uhhh, is that English, yo no comprende... jajaja

:lmao:

Not much... BUT!!!... my workouts are faced paced, i'm soaked when i'm done... and i'm not eating as sloppy as before :)

I jumped rope last week :verygood:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge, the Day 3 bench is the second bench workout of the week, so use that for the 5x8 day, this is just a day to add weekly volume, pyramid up over 5 sets and finish off with a weight that you could probably hit 10 or so with, but stop at 8, and add 5lbs to it the next week. One Day 1 bench, I'd do 115x5, 135x5, 135x5, 190x3x3, 155x8-12. Then the following week go 115x5, 135x5, 155x5, (you may want to do 185x1 to prime the CNS for the heavier singles) 225x 3 singles, 155x8-12, the next singles workout try 235 x 3 singles. Try this for a month, that 2 workouts with triples and 2 workouts with singles, it should nudge up your 5 rep weights.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

BiggT said:
Sarge, the Day 3 bench is the second bench workout of the week, so use that for the 5x8 day, this is just a day to add weekly volume, pyramid up over 5 sets and finish off with a weight that you could probably 10 or so with, but stop at 8, and add 5lbs to it the next week.

One Day 1 bench, I'd do
115x5, 135x5, 135x5, 190x3x3, 155x8-12.

Then the following week go
115x5, 135x5, 155x5, 215x 3 to 5 singles, 155x8-12.
Click to expand...
:( I'm still semi retarded with figuring this stuff out...

So day 3 based off Day 1 there would be...
5 sets of 8
105x8
125x8
140x8
165x8
185x8

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

BiggT said:
One Day 1 bench, I'd do 115x5, 135x5, 135x5, 190x3x3, 155x8-12. Then the following week go 115x5, 135x5, 155x5, (you may want to do 185x1 to prime the CNS for the heavier singles) 225x 3 singles, 155x8-12, the next singles workout try 235 x 3 singles. Try this for a month, that 2 workouts with triples and 2 workouts with singles, it should nudge up your 5 rep weights.
Click to expand...
You edited :evil: lol

Singles on Day 1, ok... gotcha, cool.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I might be the retarded one, lol.....Day 1 was your day to push the 5's.....so make that day the one where you train the singles and triples......Day 2 was BTN Push Press, keep that just as it is because it is moving up nicely.......Day 3 was the day where you'd try to hit a triple with the weight you planned to get for 5 on Mon, so use that day for the 5x8, the 5x8 doesn't play off the heavy day, it is just to add more volume to the weekly workload.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

BiggT said:
I might be the retarded one, lol.....Day 1 was your day to push the 5's.....so make that day the one where you train the singles and triples......Day 2 was BTN Push Press, keep that just as it is because it is moving up nicely.......Day 3 was the day where you'd try to hit a triple with the weight you planned to get for 5 on Mon, so use that day for the 5x8, the 5x8 doesn't play off the heavy day, it is just to add more volume to the weekly workload.
Click to expand...
lol... alrighty, thanks bro... you've been an awesome help!!

So would this be what I'm doing tomorrow (Day 3 ... lol, my days are all messed up)
First day of new Benching Tomorrow:

Day 3
5 sets of 8

105x8
125x8
140x8
165x8
185x8

Too ambitious... too weenie... ?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I can't tell ya that, lol.....if you think you'd be good at 185 for 10 reps, then it's just right for 8.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

BiggT said:
I can't tell ya that, lol.....if you think you'd be good at 185 for 10 reps, then it's just right for 8.
Click to expand...
:lmao: why not?!?!

lol... ok, i'll have to look back in my training journal.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Dropping by to say helllllo :wavey: and see how your day was!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sbt2082 said:
Dropping by to say helllllo :wavey: and see how your day was!
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helllllllo Miss. Duckie! It went well... any day that I wake up is a good day :) I hope your day was a positive one!

______________________________________________________

:evil: Looking forward to the new bench rep scheme tomorrow

other than that's typical B.S. 5x5 Day 3 ... triple PR on Squat and Row... actually I think next week will be my Row PR...

I get to do Bi's and Tri's tomorrow too :D WOOHOO!! lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

A few days shy of 1 month progress pic... squating 3x a week is doing wonders.

8172006-Legs.jpg
wheels9.jpg


One complaint: My glutes are too damn big now, LOL.

I need to go jean shopping...can't even fit in my "fatty" jeans anymore :rolleyes:

Maybe i'll take some real progree pics if I find some damn time.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
One complaint: My glutes are too damn big now, LOL.

I need to go jean shopping...can't even fit in my "fatty" jeans anymore :rolleyes:

Maybe i'll take some real progree pics if I find some damn time.
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You and that dang booty of yours :evil: ... Looking good Sweet:heart: .. keep up the great work! The cuts are more visible fo sho... do me a favor, measure them, so you can track growth.

You are doing bi's & tri's? ... Yesssssssssssssssssss... :nerd: :verygood:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
You and that dang booty of yours :evil: ... Looking good Sweet:heart: .. keep up the great work! The cuts are more visible fo sho... do me a favor, measure them, so you can track growth. You are doing bi's & tri's? ... Yesssssssssssssssssss... :nerd: :verygood:
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Thank you!! :qt: :heart: ;)

meh... dang ghetto white boy booty.

Oh yeah... been meaning to do that :) Thanks for the reminder!

lol...yes, every week on Day 3 :nerd:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
A few days shy of 1 month progress pic... squating 3x a week is doing wonders.

8172006-Legs.jpg
wheels9.jpg


One complaint: My glutes are too damn big now, LOL.

I need to go jean shopping...can't even fit in my "fatty" jeans anymore :rolleyes:

Maybe i'll take some real progree pics if I find some damn time.
Click to expand...

The legs are looking FINE!!!!!
can't wait for more pics!!!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice work, Sarge....full range squats multiple times a week will blow up your lower body........I always had a big ass and lifting has made it a real problem with clothes..I can only buy jeans at Old Navy or Levis Silver tabs, I just get a 40 waist and belt the hell out of it.......I have the build of a white black guy, lol.
 
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

BiggT said:
Nice work, Sarge....full range squats multiple times a week will blow up your lower body........I always had a big ass and lifting has made it a real problem with clothes..I can only buy jeans at Old Navy or Levis Silver tabs, I just get a 40 waist and belt the hell out of it.......I have the build of a white black guy, lol.
Click to expand...
Thanks man... yah it's changed the whole "look" of my legs even knee down in front my shins all the way around to calves are thicker.

lol... time for me to go clothes shoppin'... XL and 2XL shirts are the only one's i can wear in true comfort... my mediums are all in garbage bags, and the larges are all too tight... Bill Starr needs a Disclaimer:
"may need to set aside cash to buy a new wardrobe" lol

Thank HeZeus that my suits still fit.... some what :rolleyes:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice work, Sarge....full range squats multiple times a week will blow up your lower body........I always had a big ass and lifting has made it a real problem with clothes..I can only buy jeans at Old Navy or Levis Silver tabs, I just get a 40 waist and belt the hell out of it.......I have the build of a white black guy, lol.
Click to expand...

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

BiggT said:
Nice work, Sarge....full range squats multiple times a week will blow up your lower body........I always had a big ass and lifting has made it a real problem with clothes..I can only buy jeans at Old Navy or Levis Silver tabs, I just get a 40 waist and belt the hell out of it.......I have the build of a white black guy, lol.
Click to expand...

Me too - but only in the front. ;)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
Me too - but only in the front. ;)
Click to expand...
:lmao:

Sarge, check out Old Navy Extra Loose (or whatever they call their loosest fit) and Levi's 569s (regular or Silver Tab) for stuff with a good waist:leg/glute ratio (looks like T and I independently found the same jeans). Also, anyone interested in a pair of 34-32 Men's Express Non-Squatter jeans feel free to PM me with an offer. :rolleyes:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks man... i'll have to check them out!

WEEK 5 DAY 3

Start Time: 6:20pm

OLY Squat
117x5
147x5
185x5
207x5
245x3 (PR)
185x8 (wow... these I took my time with, lol...rough)

New Bench Scheme
105x8
125x8
140x8
165x6 (HOLY SH1T... I may have overestimated :( )
planned 185x8...
175x5.5 lol... ridiculous

I'm really friggin' disappointed with my bench :worried:
Perhaps I've overtrained it... since January it's been a focus... then I went to 2x week... destroying it up until before the 5x5... maybe needs a break? I love the way my pecs have came in..but they can't handle anymore :( ... or should I start using the pink weights?

90* Barbell Row
95x5
110x5
125x5
155x5
180x3 (PR...WOOHOO, i wasn't sure... during my Row max day 6 weeks ago got 180x2.75 lol)
135x8 (lol... almost forgot to do this, I put all my plates I had out had to re weight up and bang it out real quick :rolleyes: )

DB Flat Bench: 70's (140lbs) x 8 ... Figured I should do something cuz my Benching was plain sh1ty today.... 70's felt heavy, but could have gotten 10 or 12 reps.

Abercrombies - using E-Z curl bar (15lbs)
75x8
85x8
90x8

Trifectas "V" Barz
85x10
95x8
110x8
120x8

... my tris are getting stronger from the close grip and tuckin' the 'bows on bench :)

End Time: 7:28pm

P.S. My spinal erectors don't even come out and say hello or yell "stop that shit biznatch" anymore :D

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

Wait, where the hell did 5x8 on bench come from (I haven't had much time to check the forum lately)? :confused:

Are you really surprised you had nothing left in the tank after 24 reps?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Don't worry about the bench....you just overestimated.....I would still go with the plan for the heavy day, and then hit 8's in a week with more conservative poundages......if next week is a disaster, we can worry about it then.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Wait, where the hell did 5x8 on bench come from (I haven't had much time to check the forum lately)? :confused:

Are you really surprised you had nothing left in the tank after 24 reps?
Click to expand...
lol... yeah, I didn't realize I'd be doing 40 reps total :rolleyes:

Back a page or two T and I discussed new bench layout... cuz I stalled.

T said:
Don't worry about the bench....you just overestimated.....I would still go with the plan for the heavy day, and then hit 8's in a week with more conservative poundages......if next week is a disaster, we can worry about it then.
Click to expand...
Sounds good.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Back a page or two T and I discussed new bench layout... cuz I stalled.
Click to expand...
lol, I just read through that...looks like you're in good hands.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sarge- don't get discouraged aight! my bench always sucked b/c i have monkey arms!!! but like you my back is pretty strong....prob my strongest body part. your lifitng a hell of a lotta weight on back so don't stress about it.

after your done with 5x5 sit down and analyze your progress....then go from there and we'll figure out a game plan!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

jpt said:
sarge- don't get discouraged aight! my bench always sucked b/c i have monkey arms!!! but like you my back is pretty strong....prob my strongest body part. your lifitng a hell of a lotta weight on back so don't stress about it.
after your done with 5x5 sit down and analyze your progress....then go from there and we'll figure out a game plan!
Click to expand...
thanks man!!... lol, yeah I need 34/35 length in dress shirts.

Will you sit me down and tell me I'm pretty too?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice Squart PR... Love the "Abercrombies " :lmao:. You already know what I think. Have a great day :rose:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Nice Squart PR... Love the "Abercrombies " :lmao:. You already know what I think. Have a great day :rose:
Click to expand...
:D

Thank You!!! lol... the Abercrombies were watching me too... cuz now I rarely venture on over to the Dumbell rack area at all... so i load up the unweighted EZ curl bar and they watch me do all 3 sets... I thought to myself:
"Yes, I can do more weight and fling the bar up with my back... but check out this perfect form you little pricks."

:) YOUUUUU have an Amazing Day TGIMFFT :heart:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
:D

Thank You!!! lol... the Abercrombies were watching me too... cuz now I rarely venture on over to the Dumbell rack area at all... so i load up the unweighted EZ curl bar and they watch me do all 3 sets... I thought to myself:
"Yes, I can do more weight and fling the bar up with my back... but check out this perfect form you little pricks."

:) YOUUUUU have an Amazing Day TGIMFFT :heart:
Click to expand...
This reminds me of a day last week at the gym, this chick grabs the 60 lb EZ bar then proceeds to do some version of either a skullcrusher/chest press type thing... I was :lmao: then proceeded to go grab the 30 lb EZ bar lay on the bench beside her and execute some with perfect form myself ;)

:wavey: Hi ya sarge!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
:D

Thank You!!! lol... the Abercrombies were watching me too... cuz now I rarely venture on over to the Dumbell rack area at all... so i load up the unweighted EZ curl bar and they watch me do all 3 sets... I thought to myself:
"Yes, I can do more weight and fling the bar up with my back... but check out this perfect form you little pricks."

:) YOUUUUU have an Amazing Day TGIMFFT :heart:
Click to expand...

I actually really like the Abercrombies b/c they never get near my power rack........f'ing losers - the lot of them

I get the same way bro - like yesterday when I was touching my balls to floor w/ 315 on my back - I wanted the skinny morons behind me to take notice of a Man lifting. Although I am sure they can do reverse swiss ball oblique cunches way better than me.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

jpt said:
that's your mothers job! lol
Click to expand...
She doesn't pet my head like you do though :qt:

sbt said:
This reminds me of a day last week at the gym, this chick grabs the 60 lb EZ bar then proceeds to do some version of either a skullcrusher/chest press type thing... I was then proceeded to go grab the 30 lb EZ bar lay on the bench beside her and execute some with perfect form myself Hi ya sarge!
Click to expand...
lol... I've done those... with more weight... some weird negative tricep thingy I thought I made up... i'd hold the negative slow on the way down (and couldn't press it back out with tris so..) and bring it over my chest and bench it up then negative back down... yah, I don't think they did shit LOL!

al said:
I actually really like the Abercrombies b/c they never get near my power rack........f'ing losers - the lot of them
I get the same way bro - like yesterday when I was touching my balls to floor w/ 315 on my back - I wanted the skinny morons behind me to take notice of a Man lifting. Although I am sure they can do reverse swiss ball oblique cunches way better than me.
Click to expand...
lol...THAT is true...they stay outa the rack!

I bet they all think I'm crazy EVERY time I walk onto the gym floor I make a B-line to the Squat Rack, lol.

Don't forget... they use cables on the reverse swiss ball olique tourqing crunches too... hits the 27* degree of the 1st series of obliques better :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
She doesn't pet my head like you do though :qt:


lol... I've done those... with more weight... some weird negative tricep thingy I thought I made up... i'd hold the negative slow on the way down (and couldn't press it back out with tris so..) and bring it over my chest and bench it up then negative back down... yah, I don't think they did shit LOL!


lol...THAT is true...they stay outa the rack!

I bet they all think I'm crazy EVERY time I walk onto the gym floor I make a B-line to the Squat Rack, lol.

Don't forget... they use cables on the reverse swiss ball olique tourqing crunches too... hits the 27* degree of the 1st series of obliques better :)
Click to expand...

There are abercrombies at my gym that use the racks..they truly just waste the rack, they do everything incorrectly and it drives me crazy waiting to get a bar
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

poysyn said:
There are abercrombies at my gym that use the racks..they truly just waste the rack, they do everything incorrectly and it drives me crazy waiting to get a bar
Click to expand...
I've come across that breed of them as well. I put my bag down right next to the rack and stare at them :evil:

They usually say, without me saying a word, "You want to use the rack?"
Me: "Yup." ... them : "ok, here ya go..." lol :king:

I watch them from afar doing curls in there and THAT disgusts me... or 1/4 squats with 85lbs ... WTF?! seriously... just pretend like your sitting down and SQUAT!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
Well go eat something then
Click to expand...
lol.. I am.

I ate pizza last night :)

Tonight I'm planning on going out for a few for ANOTHER birthday... just to get some grub and a beer or 3... I'll be fueled for the workout :evil:

Low carbed it yesterday... unintentionally, out of food all around... cooked up chicken last night ... and i'll eat oatmeal all day with the 3 lbs of chicken... out of milk too :rolleyes:

OH.. i have ANPB i can eat :chomp:

Weight this am post PPH: 210.0 lbs

My goal now is to harden up a bit, gain some lbm loose some bf maybe... stay at the same weight... i was bloated and ridiculous much higher... still don't fit too well into my clothes but it's better... I may do an all mass gaining run in the winter when I can hide it better, lol.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
I may do an all mass gaining run in the winter when I can hide it better, lol.
Click to expand...
You wha? lol This statement scares me. :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
You wha? lol This statement scares me. :evil:
Click to expand...
me too... i didn't like feeling like shit when i bloated up.

Hence, the word "may" .... we'll see... if I can gain LBM this way, ect... i probably won't do that.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
me too... i didn't like feeling like shit when i bloated up.

Hence, the word "may" .... we'll see... if I can gain LBM this way, ect... i probably won't.
Click to expand...


It is all for hybernation :) Storing the muscle not that fat, cause you don't got none!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ck2006 said:
It is all for hybernation :) Storing the muscle not that fat, cause you don't got none!
Click to expand...
lol...thanks, I think!

_____________________________________________________

Ok... i'm going to type out loud for a minute and figure stuff out...

Up 17 pounds in 5 months. (since April... ~193 then)

Official I stopped cutting around June (i think?)... 189.5 lbs

Holding strong around 210.0 lbs. (9.15.2006) ... ZERO bloat, slight chub round the midsection still.... prolly strip off if I dieted for 2 weeks though, so not worried about that.

Bloated up to 219.5 lbs (a couple weeks ago)... said, screw that... moon face, and felt like crap... i can gain h20 quick if I want, but I don't want to do that again, lol.

Jan. 2006 ended dirty .. FILTY bulk at 196 lbs (i think) ... fat bastard style.
- training from Sept. 05- then was low reps... < 5 and minimal training, lol... i dont' even know if it could be called "training"

Made Great LBM gains during my psycho cutting and training from Jan 06 - June 06 ... burned out and wanted to kill something, finally said "I'm done cutting"

*thinking*

I'm going to incorporate a few isolation movements into my training and see what happens... more experimentation time :evil:

Mainly, Delts... probably DB's raises or a few presses...
Orrrrrrrrrrrrr, do strict militaries with Push Press weight that I've been doing... let's see if I can do that, lol.

And Chins or Pulldowns... and maybe a set of shrugs or two.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

mm107 said:
Yea SGT, im turning up my BIG winter bulker for you know..... =]

4k cals minum. All clean. When its time we'll do that shit togetgher lol
Click to expand...
LOL! Do it up man... i'm not sure I want to do that... I wanna look good nekkid still :verygood: ... ya know?!

That's still a goal that i'm trying to stay centered on, even with the mini bulkers and cutters i'm doing (a few weeks sloppy.. . a few weeks clean)...

When are you starting that up, son?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
LOL! Do it up man... i'm not sure I want to do that... I wanna look good nekkid still :verygood: ... ya know?!

That's still a goal that i'm trying to stay centered on, even with the mini bulkers and cutters i'm doing (a few weeks sloppy.. . a few weeks clean)...

When are you starting that up, son?
Click to expand...


I say After the COMP (OCT 14) Im going into PURE BULKING MODE. CLEAN 4k Cals. 40/30/30.

Maintance is around 3k calories for me, so the additional 1k calories should add some serious LBM.....

SGT I ONLY DO CLEAN BULKERS, SO ILL TRY TO STAY GOOD LOOKIN NEKKID! Only clean bulk, its much easier to cut when ur done. Plus u wont miss bulking when its over, since its so fuckin hard to eat 4k clean.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Nice, bro!! Yah good date... right after when you hit you're new PR's in the comp!! :)

But what i always get stuck in my head is that I put on the most mass (muscle mass) on a deficet with nothing but quality foods... greens, chicken, and sweet potatoes was about it (olive oil, ANPB, whey..)... So, I think to myself why add that extra little bit of fat when my body does well doing it like that?... u know?

You're doing it for strength and to compete in PL...that's understandable, but do u see where i'm coming from?

so i'm not sure yet.

My body is too efficient at fat storage to eat a legit 4k a day... I can gain on 2,500-3200 prolly, lol. :rolleyes:

friggin' human body. I want to go have one of those metabolism tests where they can tell you how much your body needs... now THAT would be sweet, lol.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
But what i always get stuck in my head is that I put on the most mass (muscle mass) on a deficet with nothing but quality foods... greens, chicken, and sweet potatoes was about it (olive oil, ANPB, whey..)... So, I think to myself why add that extra little bit of fat when my body does well doing it like that?... u know?

You're doing it for strength and to compete in PL...that's understandable, but do u see where i'm coming from?

so i'm not sure yet.

My body is too efficient at fat storage to eat a legit 4k a day... I can gain on 2,500-3200 prolly, lol. :rolleyes:

friggin' human body. I want to go have one of those metabolism tests where they can tell you how much your body needs... now THAT would be sweet, lol.
Click to expand...

That was exactly what I was thinking. My body loves fat way tooo much, 2400 calories is a lot of food well for me, the only reason I eat like shit before cause it was quick and easy. But with 2400 I am full and there is no reason for it.

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

sgtslaughter said:
My body is too efficient at fat storage to eat a legit 4k a day... I can gain on 2,500-3200 prolly, lol. :rolleyes:

friggin' human body. I want to go have one of those metabolism tests where they can tell you how much your body needs... now THAT would be sweet, lol.
Click to expand...
You have ate completely clean cals on a bulker at 4K to make that statement? NO crap at all?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
You have ate completely clean cals on a bulker at 4K to make that statement? NO crap at all?
Click to expand...
define "bulker"

aka... what period of time are we talking here, lol

Damnit woman. Ok, it's just speculation because i threw some junk in there i'm sure :rolleyes:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ck2006 said:
ok bunny call him whatcha just called me :)
Click to expand...
Bunny, Don't do it... i'm not stable.

I will hurt somebody :evil:

Bulk is ... bulk... i do it clean... and sloppy here and there i guess... I'm not getting paid for this shit, i do it for me and I get results my way.

I ate 100% clean on my cutter and gained though... so why try 4k and waste the money, lol.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Bunny, Don't do it... i'm not stable.

I will hurt somebody :evil:

Bulk is ... bulk... i do it clean... and sloppy here and there i guess... I'm not getting paid for this shit, i do it for me and I get results my way.

I ate 100% clean on my cutter and gained though... so why try 4k and waste the money, lol.
Click to expand...

sure sure, its ok, if thats the way you want to justify it.....

...... JUST SHITTING YOU LOL!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ck2006 said:
sure sure, its ok, if thats the way you want to justify it.....

...... JUST SHITTING YOU LOL!
Click to expand...
lol, i'll admit I take the slow boat to China sometimes but I get results.
 
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