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Sarge's Lifting Chronicles 2006-2007
- Thread starter SgtSlaughter
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SgtSlaughter
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Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Monday 10/23/06
Cardio: Bike (10 min), Treadmill (10 min), Arch Trainer (15 min).
Abs: 3 sets rope crunches.. 100lbs, 120lbs, 140lbs
lol @ "pull a Tweakle" ... variants of the lifts, yup I guess I'm going to pull a Tweakle, haha... I shall dub it "The Tweakle Methology"
Sumo deads, i should have done when my back was hurting last spring
hind sight is a b1tch. Saftey squats... no such "machine" in my gym... 1 leg - leg press most likely.
Monday 10/23/06
Cardio: Bike (10 min), Treadmill (10 min), Arch Trainer (15 min).
Abs: 3 sets rope crunches.. 100lbs, 120lbs, 140lbs
explanation: There is no other option. Sucks, but that's how it is. I wish I could just go pick the $$$ tree out back and get an MRI but that's not possible, lol.Cynical Simian said:
lol @ "pull a Tweakle" ... variants of the lifts, yup I guess I'm going to pull a Tweakle, haha... I shall dub it "The Tweakle Methology"
Sumo deads, i should have done when my back was hurting last spring
hind sight is a b1tch. Saftey squats... no such "machine" in my gym... 1 leg - leg press most likely.SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
SIG. WORTHY MATERIAL!!!!
ck2006 said:
SIG. WORTHY MATERIAL!!!!
jpt
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
bro...don't sweat it. chill until january and give your body a rest from all the heavy core lifting. hopefully then you know what is wrong with you and it's treatable. yes your going to miss the lifts but it's not like your completely out of the gym...you just have to be more conscious of what your doing in there.sgtslaughter said:Monday 10/23/06
Cardio: Bike (10 min), Treadmill (10 min), Arch Trainer (15 min).
Abs: 3 sets rope crunches.. 100lbs, 120lbs, 140lbs
explanation: There is no other option. Sucks, but that's how it is. I wish I could just go pick the $$$ tree out back and get an MRI but that's not possible, lol.
lol @ "pull a Tweakle" ... variants of the lifts, yup I guess I'm going to pull a Tweakle, haha... I shall dub it "The Tweakle Methology"
Sumo deads, i should have done when my back was hurting last spring
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Thanks man... i'll have something figured out by the end of the week ("routine" wise). Wed. will be 7 days without real lifting.
the way this morning went... chillin' and just "working out" seems like it'll have to do. I think i have good mornings where my back is fine and bad mornings were my back feels fawked... today was a bad dayjpt said:
Thanks man... i'll have something figured out by the end of the week ("routine" wise). Wed. will be 7 days without real lifting.
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Remember when i took 2 weeks off, then 4, then 3 more, RECENTLY just 2 more... If I can do it, YOU can do it... you need it. IMO this is GOOD for you, you have to focus on coursework no? I think you said that recently about school ...
SO it's WORKS... make the most of your time OFF by doing something constructive.
Remember when i took 2 weeks off, then 4, then 3 more, RECENTLY just 2 more... If I can do it, YOU can do it... you need it. IMO this is GOOD for you, you have to focus on coursework no? I think you said that recently about school ...
SO it's WORKS... make the most of your time OFF by doing something constructive.
I
Ilk
Guest
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
^^^ Yep, I agree!!!
Have a great one Sarge!
*Bunny* said:Remember when i took 2 weeks off, then 4, then 3 more, RECENTLY just 2 more... If I can do it, YOU can do it... you need it. IMO this is GOOD for you, you have to focus on coursework no? I think you said that recently about school ...
SO it's WORKS... make the most of your time OFF by doing something constructive.
^^^ Yep, I agree!!!
Have a great one Sarge!
ck2006
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Us girls stick together, I agree toooooo
*Bunny* said:Remember when i took 2 weeks off, then 4, then 3 more, RECENTLY just 2 more... If I can do it, YOU can do it... you need it. IMO this is GOOD for you, you have to focus on coursework no? I think you said that recently about school ...
SO it's WORKS... make the most of your time OFF by doing something constructive.
Us girls stick together, I agree toooooo
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
thanks guys... but, I'm working out with weights by this weekend while avoiding ANYTHING that may aggravate my back... no pushing through the pain.
thanks guys... but, I'm working out with weights by this weekend while avoiding ANYTHING that may aggravate my back... no pushing through the pain.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
and i most likely won't hit the weights til' Thursday or Friday... that'll be 8 or 9 days off... and only doing light cardio (cardio well needed that i haven't done any of in 2 months).
today is 6 days off bro... tomorrow IS a WEEK.al420 said:
and i most likely won't hit the weights til' Thursday or Friday... that'll be 8 or 9 days off... and only doing light cardio (cardio well needed that i haven't done any of in 2 months).
Maffiosa
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Originally Posted by *Bunny*
Remember when i took 2 weeks off, then 4, then 3 more, RECENTLY just 2 more... If I can do it, YOU can do it... you need it. IMO this is GOOD for you, you have to focus on coursework no? I think you said that recently about school ...
SO it's WORKS... make the most of your time OFF by doing something constructive.
Dont you hate it when the women are right
Originally Posted by *Bunny*
Remember when i took 2 weeks off, then 4, then 3 more, RECENTLY just 2 more... If I can do it, YOU can do it... you need it. IMO this is GOOD for you, you have to focus on coursework no? I think you said that recently about school ...
SO it's WORKS... make the most of your time OFF by doing something constructive.
ck2006 said:Us girls stick together, I agree toooooo
Dont you hate it when the women are right
pitbullrocco
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
dude. if your back is still bothering you on lifts even after a week, take another few days until its better.....else man your gonna fall into a vicious unrecoverable cycle.
have you heated/iced it? chiro? lots of amino's and glutamine?
i'm not a lady, but i'm sticking with them on this one.....we're just lookin' out for ya bro!!
dude. if your back is still bothering you on lifts even after a week, take another few days until its better.....else man your gonna fall into a vicious unrecoverable cycle.
have you heated/iced it? chiro? lots of amino's and glutamine?
i'm not a lady, but i'm sticking with them on this one.....we're just lookin' out for ya bro!!
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I do appreciate it... I'm itching as you may or may not know, to hit the weights BAD.
The gym is more than lifting, working out or progression to me... it's like meditation on a whole other level. It's my drug, my escape.
A new log for new goals... i know, i'm fucking crazy
*Bunny* said:
I do appreciate it... I'm itching as you may or may not know, to hit the weights BAD.The gym is more than lifting, working out or progression to me... it's like meditation on a whole other level. It's my drug, my escape.
A new log for new goals... i know, i'm fucking crazy
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
What are your new goals?
I am the ONE person you do NOT need to tell that too ... I've said that 100 x in 100 different ways... You need to find something else... what if something happened where you could NEVER train again...ever? Makes you think...sgtslaughter said:
The gym is more than lifting, working out or progression to me... it's like meditation on a whole other level. It's my drug, my escape.
A new log for new goals... i know, i'm fucking crazy
What are your new goals?
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
appreciate it man.
it's not bothering me from lifts (i'm not lifting)... musta slept funky last night, i need to see the chiro too. Still playing it by whim right now.pitbullrocco said:dude. if your back is still bothering you on lifts even after a week, take another few days until its better.....else man your gonna fall into a vicious unrecoverable cycle.
have you heated/iced it? chiro? lots of amino's and glutamine?
i'm not a lady, but i'm sticking with them on this one.....we're just lookin' out for ya bro!!
appreciate it man.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Makes me think that if i end up in a wheelchair i'll be the king of just upper body lifting
New goals: Get rid of some blubber I've acquired over the past 2 months. Cut back cals already been done, start doing cardio again, back to training like a madman with minimal progression... to preserve and gain LBM (like before) if at all possible while getting leaner. Via using as much of the basics as I can, but keeping the workload not too overbearing so I can over train using a few other exercises.
... it's worked VERY well in the past for ME, it'll work again.... time to carve out the stone a bit, isolation here I come
Yup. Something else... not yet, i think i'll have to be forced. (However, I have thought about going back to marital arts recently...)*Bunny* said:
Makes me think that if i end up in a wheelchair i'll be the king of just upper body lifting
New goals: Get rid of some blubber I've acquired over the past 2 months. Cut back cals already been done, start doing cardio again, back to training like a madman with minimal progression... to preserve and gain LBM (like before) if at all possible while getting leaner. Via using as much of the basics as I can, but keeping the workload not too overbearing so I can over train using a few other exercises.
... it's worked VERY well in the past for ME, it'll work again.... time to carve out the stone a bit, isolation here I come
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I haven't eaten since 9:30am (currently 1:30pm here)... i'm too cranky for myself right now.
FINALLY a chance to eat though going to CHOW down! ugh... busy work.
I haven't eaten since 9:30am (currently 1:30pm here)... i'm too cranky for myself right now.
FINALLY a chance to eat though
going to CHOW down! ugh... busy work.SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
... actually, time to eat again
Oh yeah!... I even was so agitated at one point, I launched a Barron's periodical into the copy machine, LOL!Maffiosa said:I'm the same way when i dont eat, captain PMS!! My wife always "says you havnt eaten have you, you need to eat". Bewhare of the wrath of maff. hungry on a empty stomache
... actually, time to eat again
pitbullrocco
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
carve the stone.....there's a song title for ya
carve the stone.....there's a song title for ya
SgtSlaughter
New member
I'll have your post deleted, don't worry.
F_U_C_K OFF!
edit: lol
pwned with a G-bomb 
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I must admit that posting the ad in your journal after you were the first to red/report him was a rather amusing move. I'll have to give that a try next time I create an alter and spam the board.
I like the fact that you're setting new goals, and using this time to improve your conditioning and body comp seems like a great way to go. Do you have a more definite plan for the layout yet?
I must admit that posting the ad in your journal after you were the first to red/report him was a rather amusing move. I'll have to give that a try next time I create an alter and spam the board.
I like the fact that you're setting new goals, and using this time to improve your conditioning and body comp seems like a great way to go. Do you have a more definite plan for the layout yet?
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
thank you bro... no, lol... didn't lay it out yet... 4 or 5 days a week i'm thinking so i'll be able to spend less time on the floor... and spend some time on the cardio deck... but overall probably the same amount of time in the gym. I really don't know yet though... gotta make it over to my Chiro tomorrow hopefully if he can get me in there... my lifting may actually get pushed to next week (like most of you bastards wanted, lol) as I'm working on plans to go out this weekend
The base of my lifting will be 5 sets of 5 and add on 8-10 rep sets and maybe a few 10-12 rep exercises too... (i.e.: for cable flys or something like that... to burn more cals, ect)
Bench will be as "normal" as before.
Rows will be T-bar rows (levearge type "machine" with incline bench support) as long as they don't aggrevate my back (will have to try them first to see how it goes)
Push Presses... if my back feels unstable or "compressed", ect i'll try seated BTN Military or DB Mili.
Squats = 1 legged leg presses... light smith squats maybe?
I think i hit all the core stuff... then i'll throw in a bunch of BB type stuff to roast my muscles and burn massive calories while maintaining all muscle damnit.
I'm open to suggestion if you had any... otherwise i'll come up with something in the next few days and post up.
Yeah, I do admit it was ingenious... lol, I really "lol"ed when I saw it and went "that BASTARD!"Cynical Simian said:I must admit that posting the ad in your journal after you were the first to red/report him was a rather amusing move. I'll have to give that a try next time I create an alter and spam the board.
I like the fact that you're setting new goals, and using this time to improve your conditioning and body comp seems like a great way to go. Do you have a more definite plan for the layout yet?
thank you bro... no, lol... didn't lay it out yet... 4 or 5 days a week i'm thinking so i'll be able to spend less time on the floor... and spend some time on the cardio deck... but overall probably the same amount of time in the gym. I really don't know yet though... gotta make it over to my Chiro tomorrow hopefully if he can get me in there... my lifting may actually get pushed to next week (like most of you bastards wanted, lol) as I'm working on plans to go out this weekend The base of my lifting will be 5 sets of 5 and add on 8-10 rep sets and maybe a few 10-12 rep exercises too... (i.e.: for cable flys or something like that... to burn more cals, ect)
Bench will be as "normal" as before.
Rows will be T-bar rows (levearge type "machine" with incline bench support) as long as they don't aggrevate my back (will have to try them first to see how it goes)
Push Presses... if my back feels unstable or "compressed", ect i'll try seated BTN Military or DB Mili.
Squats = 1 legged leg presses... light smith squats maybe?
I think i hit all the core stuff... then i'll throw in a bunch of BB type stuff to roast my muscles and burn massive calories while maintaining all muscle damnit.
I'm open to suggestion if you had any... otherwise i'll come up with something in the next few days and post up.
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I'm not sure about the "more isolation lifts to burn cals" rationale, although there's nothing wrong with throwing some higher-rep stuff in for hypertrophy/fun. If you want to give your metabolism a kick in the ass HIIT a few times a week should do the trick.
Also, I have zero knowledge of or experience with the Smith, but it seems like there'd be a danger of developing bad habits and weak points that could come back to haunt you when you return to regular squatting.
I'm not sure about the "more isolation lifts to burn cals" rationale, although there's nothing wrong with throwing some higher-rep stuff in for hypertrophy/fun. If you want to give your metabolism a kick in the ass HIIT a few times a week should do the trick.
Also, I have zero knowledge of or experience with the Smith, but it seems like there'd be a danger of developing bad habits and weak points that could come back to haunt you when you return to regular squatting.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Definetly very sweaty lifting sessions with super and giant sets ... I'm going to work my ass off like before and hope to achieve similar results as before... those results being leaner and gained LBM.... if I HAD to throw out a goal weight it'd be no less than 205 lbs end result. If I can work some magic somehow i'd like to be 210 but that may take alot of work, lol... being 216 now.
(Point of Reference: last cut start weight 196lbs FAT end weight 189.5lbs leanest i've ever been)
(of course with diet pretty spot on)
Smith: ok... I hear ya, we'll c what my back likes more the smith or leg press. I'm thinking leg press
haha, i dunno about the "more iso. lifts burn more cals" either... sounded goodCynical Simian said:
Definetly very sweaty lifting sessions with super and giant sets ... I'm going to work my ass off like before and hope to achieve similar results as before... those results being leaner and gained LBM.... if I HAD to throw out a goal weight it'd be no less than 205 lbs end result. If I can work some magic somehow i'd like to be 210 but that may take alot of work, lol... being 216 now.(Point of Reference: last cut start weight 196lbs FAT end weight 189.5lbs leanest i've ever been)
(of course with diet pretty spot on)
Smith: ok... I hear ya, we'll c what my back likes more the smith or leg press. I'm thinking leg press
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
what's going on in here?! Don't make me
what's going on in here?! Don't make me
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Everyone needs a good whippin' now and again. It's good for the soul.the-short-one said:what's going on in here?! Don't make me
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
not sure yet. don't worry, i'll post it when i do.jpt said:
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
50lbs of shit in a 5lb bag...here we go:
Day 1
Leg Sled 5x5, 2x8 backoff
CGBP 4x5, 3x3
T-Bar Row 4x5, 2x8
Seated DB Shrugs x-x
Day 2
Cardio
Plyo work, bodyweight dynamic exercises
Day 3
Leg Sled 3x10
Push Press 4x5
T-Bar Row 4x5, 2x8
Cardio
Day 4
Cardio
DB OHP 3x8
Flys
Seated Rows
Day 5
Leg Sled 3x8
CGBP 4x8
DB Bench 4x6
6 cardio
7 OFF
this is a very rough template.
And upon furthur review of my time, ect... with help . Came to the conclusion that 3, 4 days MAX is what i really can only allocate to training & cardio
This is going to be fun figuring out, lol...
Made a new thread for people that don't read my log to comment in if they have suggestions too... so let's keep the commentary on the new training here:
http://www.elitefitness.com/forum/showthread.php?t=514090
50lbs of shit in a 5lb bag...here we go:
Day 1
Leg Sled 5x5, 2x8 backoff
CGBP 4x5, 3x3
T-Bar Row 4x5, 2x8
Seated DB Shrugs x-x
Day 2
Cardio
Plyo work, bodyweight dynamic exercises
Day 3
Leg Sled 3x10
Push Press 4x5
T-Bar Row 4x5, 2x8
Cardio
Day 4
Cardio
DB OHP 3x8
Flys
Seated Rows
Day 5
Leg Sled 3x8
CGBP 4x8
DB Bench 4x6
6 cardio
7 OFF
this is a very rough template.
And upon furthur review of my time, ect... with help
. Came to the conclusion that 3, 4 days MAX is what i really can only allocate to training & cardio This is going to be fun figuring out, lol...
Made a new thread for people that don't read my log to comment in if they have suggestions too... so let's keep the commentary on the new training here:
http://www.elitefitness.com/forum/showthread.php?t=514090
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
10/25/06
8 minutes treadmill walking
Testing New lift for numbers...
T-Bar Row: 25lbs* x8, 45x10, 65x5, 80x5, 100x5, 110x5, 120x5, 140x5
BW Chins: 3 reps (done before last set of rows - last minute thought)
*Poundage not including T-bar weight... whatever that may be?
Supported Row felt GREAT!
Dumbell Shrugs:
65's x 10, 85's x 8, 95's x 8, 105's x 8, 115's x 10
Felt beautifully ...strapped for last set of shrugs with new straps... omg... my old straps are goo compared to how these are...padding is sweet too
Lat Pull Downs: 120x8 , 140 x 8
... feeling lifts out see how they affect everything... lat pull downs were fine, didn't need to keep going with them.
10/26/06
10 min. treadmill walking.. ran a minute... sprinted about 60 seconds.
13 min. step mill 8 speed...10... 12... 14... back down to 6 and 4 to catch my breath... oh man, i gotta ease myself into HIIT ...that kicked my ass.
Step ups (Box height is high enough for my upper leg to be parralel to the floor...pretty high step):
BW for 10
20lbs x10
30x10
45x10
55x10
... fine, no problems... just hurtin' from the step mill still, lol
Bulgarian 1 legged squat:
BW x 5 (each leg)
.... then the stupid idea of grabing 25's ... did about 3 each leg, lol.
Those are HARD... made my knee feel funny (in a bad way) have to review form again online to double check.
EDIT: I forgot... didn't write down most of todays in my handwritten journal. I also tried front squats... just the bar 10 reps or so... smooth.
10/25/06
8 minutes treadmill walking
Testing New lift for numbers...
T-Bar Row: 25lbs* x8, 45x10, 65x5, 80x5, 100x5, 110x5, 120x5, 140x5
BW Chins: 3 reps (done before last set of rows - last minute thought)
*Poundage not including T-bar weight... whatever that may be?
Supported Row felt GREAT!
Dumbell Shrugs:
65's x 10, 85's x 8, 95's x 8, 105's x 8, 115's x 10
Felt beautifully
...strapped for last set of shrugs with new straps... omg... my old straps are goo compared to how these are...padding is sweet too Lat Pull Downs: 120x8 , 140 x 8
... feeling lifts out see how they affect everything... lat pull downs were fine, didn't need to keep going with them.
10/26/06
10 min. treadmill walking.. ran a minute... sprinted about 60 seconds.
13 min. step mill 8 speed...10... 12... 14... back down to 6 and 4 to catch my breath... oh man, i gotta ease myself into HIIT ...that kicked my ass.
Step ups (Box height is high enough for my upper leg to be parralel to the floor...pretty high step):
BW for 10
20lbs x10
30x10
45x10
55x10
... fine, no problems... just hurtin' from the step mill still, lol
Bulgarian 1 legged squat:
BW x 5 (each leg)
.... then the stupid idea of grabing 25's ... did about 3 each leg, lol.
Those are HARD... made my knee feel funny (in a bad way) have to review form again online to double check.
EDIT: I forgot... didn't write down most of todays in my handwritten journal. I also tried front squats... just the bar 10 reps or so... smooth.
wakefib
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
when you get tired of these do just basic single leg squats. i did them today, very tuff. and don't forget about trying single leg sldl's. to be honest i tried these today and i didn't like them to much, but maybe they will work better for you.
sgtslaughter said:
when you get tired of these do just basic single leg squats. i did them today, very tuff. and don't forget about trying single leg sldl's. to be honest i tried these today and i didn't like them to much, but maybe they will work better for you.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Thanks for the ideas. Eh... I'm not ready to bend like that yet (SLDL, 1 leg or otherwise).wakefib said:
Tweakle
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
good to see your back's not getting aggrivated by the tbar
you could try the bench row I use, stack the flat bench up on reebok steps on spacers so it simulates a pendlay row and reset at the bottom of each rep.. I find having a slight slant on the bench helps ( 5 spacers at the back, 6 at the front) and pull the bar so it bangs on the bottom of the bench
of course if the bench is too thick then that won't work
good to see your back's not getting aggrivated by the tbar
you could try the bench row I use, stack the flat bench up on reebok steps on spacers so it simulates a pendlay row and reset at the bottom of each rep.. I find having a slight slant on the bench helps ( 5 spacers at the back, 6 at the front) and pull the bar so it bangs on the bottom of the bench
of course if the bench is too thick then that won't work
pitbullrocco
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
good to see you're back at it bro and toughin it out
good to see you're back at it bro and toughin it out
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
That's a great idea... but from what I can remember the benches in my gym have pretty large rail frames that run under them... deff couldn't get the same ROM that I get with T-Bar.
I fully stretch all the way down with the T-bar... just can't deweight it mid reps.. actually probably could but i'd have to reach a bit and that doesn't seem safe.
Yeah, me too... I was VERY please about that... but kinda knew it'd be fine because my back is straight. It's when I bend I find problematic.Tweakle said:good to see your back's not getting aggravated by the tbar
you could try the bench row I use, stack the flat bench up on reebok steps on spacers so it simulates a pendlay row and reset at the bottom of each rep.. I find having a slight slant on the bench helps ( 5 spacers at the back, 6 at the front) and pull the bar so it bangs on the bottom of the bench
of course if the bench is too thick then that won't work
That's a great idea... but from what I can remember the benches in my gym have pretty large rail frames that run under them... deff couldn't get the same ROM that I get with T-Bar.
I fully stretch all the way down with the T-bar... just can't deweight it mid reps.. actually probably could but i'd have to reach a bit and that doesn't seem safe.
Thanks. No, i'm not toughing anything out bro... I'm avoiding anything that'll tweak my back until it gets fixed by the unlimited chiropractor appointments i have for 4 weeks or works itself out. He doesn't think it's a disk problem... that's fanfreakingtastic... but he wouldn't know for sure without an xray.pitbullroco said:
BiggT
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Sure you're toughing it out.....right to a 315 bench. The squat racks aren't going anywhere, focus on what you can and pour all your energy into that.
An example of not toughing it out would be sitting on your ass, developing a drinking problem (or pill problem, or both, lol), and not working out at all.
Sure you're toughing it out.....right to a 315 bench. The squat racks aren't going anywhere, focus on what you can and pour all your energy into that.
An example of not toughing it out would be sitting on your ass, developing a drinking problem (or pill problem, or both, lol), and not working out at all.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I gotta get the way I think 315 sounds so unattainable for me outa my head ... I will be there some day though
btw: I think i'll develop a drinking problem tonight... but it'll be gone come tomorrow
Goin' out on the town wit da boyzzz... maybe do some guns shows if people bought tickets in advance 
thanks maing... yes, always can... but i'll need track shoes with 1" spikes on in about a month to do thatal420 said:
lol... I like the way you think brotherBiggT said:
I gotta get the way I think 315 sounds so unattainable for me outa my head
... I will be there some day though btw: I think i'll develop a drinking problem tonight... but it'll be gone come tomorrow
Goin' out on the town wit da boyzzz... maybe do some guns shows if people bought tickets in advance ChinkNasty
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
"Have you seen my beach ball? its about THIS big"
"Have you seen my beach ball? its about THIS big"
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
"I heard it's right over THHHEEEERRREEEE..."
"Do you know where the GYM IISSSSSSS??"ChinkNasty said:
"I heard it's right over THHHEEEERRREEEE..."
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Will there be a new journal on Monday, or will you stick with this one and shoot for 100 pages?
This reminds me: can we officially declare anotherbutters KIA by World of Warcraft?BiggT said:
Will there be a new journal on Monday, or will you stick with this one and shoot for 100 pages?
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I don't know. I thought it would be a good idea since there are different goals involved... but I supposed we can go for the 1,000 page mark 
lol... so that's where he went?!Cynical Simian said:This reminds me: can we officially declare anotherbutters KIA by World of Warcraft?
Will there be a new journal on Monday, or will you stick with this one and shoot for 100 pages?
I don't know. I thought it would be a good idea since there are different goals involved... but I supposed we can go for the 1,000 page mark
pitbullrocco
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
............doing my part to reach 1000
............doing my part to reach 1000
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
10/28/2006
after night of debachery, a little sleep, not much food...ephedrine powered workout.
Start: 2:30pm
10 minute Treadmill walk 2.8-3.2 speed
CGBP: Barx10, 95x8, 110x8, 120x8, 135x8, 155x3, 175x3 (difficult... going to have to work back up to pressing)
BTN Push Presses: Barx8, 95x5, 115x6, 135x5, 145x5, 155x5 (felt beautiful)
Dumbell Flat Bench: 50's for 8, 60's for 8, 70's for 6
Barbell Shrugs: 135x10, 185x10, 225x10, 275x10, 315x10, 365x5, 405x5, 455x4 ...that was fun
DB Shrugs: 100's for 10, 115's for 10 (Heaviest DB's at my gym are the 115's )
Dips: BW x 8, BW x6, BW x 5 ... chalked those piece of crap handles.. worked "ok" ...better than before for sure.
SuperSetted:
Cable Cambered Curls: 100x10, 120x10 (switched to rope cuz the damn bar was making my ears bleed... it needed to be greased), 150x8
"V" Bar Press Downs: 100x10, 120x10, 130x8
End Time: 4:08pm
10/28/2006
after night of debachery, a little sleep, not much food...ephedrine powered workout.
Start: 2:30pm
10 minute Treadmill walk 2.8-3.2 speed
CGBP: Barx10, 95x8, 110x8, 120x8, 135x8, 155x3, 175x3 (difficult... going to have to work back up to pressing)
BTN Push Presses: Barx8, 95x5, 115x6, 135x5, 145x5, 155x5 (felt beautiful)
Dumbell Flat Bench: 50's for 8, 60's for 8, 70's for 6
Barbell Shrugs: 135x10, 185x10, 225x10, 275x10, 315x10, 365x5, 405x5, 455x4 ...that was fun
DB Shrugs: 100's for 10, 115's for 10 (Heaviest DB's at my gym are the 115's
)Dips: BW x 8, BW x6, BW x 5 ... chalked those piece of crap handles.. worked "ok" ...better than before for sure.
SuperSetted:
Cable Cambered Curls: 100x10, 120x10 (switched to rope cuz the damn bar was making my ears bleed... it needed to be greased), 150x8
"V" Bar Press Downs: 100x10, 120x10, 130x8
End Time: 4:08pm
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Lower back doesn't feel anything out of the norm. Which is good. Traps & Delts are sore, lol... for good reason. I ate some great pizza last night, no booze.... got that outa my system friday night.
Haven't tried GM's yet... I haven't done any lifts that require me to bend and that may aggrevate it.
2 or 3 days off/cardio
then I will start this: (monday will = Day 1, ect again)
Lower back doesn't feel anything out of the norm. Which is good. Traps & Delts are sore, lol... for good reason. I ate some great pizza last night, no booze.... got that outa my system friday night.
Haven't tried GM's yet... I haven't done any lifts that require me to bend and that may aggrevate it.
2 or 3 days off/cardio
then I will start this: (monday will = Day 1, ect again)
I'm not sure how the bench scheme works though. And I definetly have to drop back a few weeks and work back up.BiggT said:
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
the biceps galore! lol Ha!
WATCH YOUR FORM on the heavy dips ... flashback to shoulder issue... I don't care about the handles being IN either, just watch it
I really like the 4 day .. your mind is like mine and needs the constant variations .. I have no clue how you did the previous 5 x 5 (or similar) for so long ... Bravo for that I know it was hard for you to make that change...
Tomorrow is bench for me too.
Have you decided on am cardio? Maybe roll over, pop some EC lay back down the POP up?
Enjoy the rest of your weekend!
Isgtslaughter said:
the biceps galore! lol Ha!WATCH YOUR FORM on the heavy dips ... flashback to shoulder issue... I don't care about the handles being IN either, just watch it
I really like the 4 day .. your mind is like mine and needs the constant variations .. I have no clue how you did the previous 5 x 5 (or similar) for so long
... Bravo for that I know it was hard for you to make that change... Tomorrow is bench for me too.
Have you decided on am cardio? Maybe roll over, pop some EC lay back down the POP up?
Enjoy the rest of your weekend!
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Yes, form is good... i've figured it out i think I was streching WAY too low before on the dips... i go just to or slightly below parallel now on them and my shoulder feels fine.
Thank you! I did it because I was hitting PR's on most of the lifts even if by just a few pounds, it's great to hit PR's ... it's easily the single most important reason I stuck with it.
I'm not benching tomorrow hun. Monday = Day 1 (Day 1 = in a couple days, lol) YOU have a great benching day tomorrow!!
AM cardio, eh, i dunno we will see
I'm going in to do some cardio today for sure..
*Bunny* said:I
WATCH YOUR FORM on the heavy dips ... flashback to shoulder issue... I don't care about the handles being IN either, just watch it
I really like the 4 day .. your mind is like mine and needs the constant variations .. I have no clue how you did the previous 5 x 5 (or similar) for so long
Tomorrow is bench for me too.
Have you decided on am cardio? Maybe roll over, pop some EC lay back down the POP up?
Enjoy the rest of your weekend!
Yes, form is good... i've figured it out i think I was streching WAY too low before on the dips... i go just to or slightly below parallel now on them and my shoulder feels fine.Thank you! I did it because I was hitting PR's on most of the lifts even if by just a few pounds, it's great to hit PR's ... it's easily the single most important reason I stuck with it.
I'm not benching tomorrow hun. Monday = Day 1 (Day 1 = in a couple days, lol)
YOU have a great benching day tomorrow!! AM cardio, eh, i dunno we will see
I'm going in to do some cardio today for sure..
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Quote:
Originally Posted by BiggT
Monday:
Flat Bench (one week 5x5, the next week to 1x3, the next to a heavy single)"
Why not just start Day 1 on Monday and stick to it?
AHh I was going off what you typed above "then I will start this: (monday will = Day 1, ect again)sgtslaughter said:
Thank you! I did it because I was hitting PR's on most of the lifts even if by just a few pounds, it's great to hit PR's ... it's easily the single most important reason I stuck with it.
I'm not benching tomorrow hun. Monday = Day 1 (Day 1 = in a couple days, lol)
AM cardio, eh, i dunno we will see
I'm going in to do some cardio today for sure..
Quote:
Originally Posted by BiggT
Monday:
Flat Bench (one week 5x5, the next week to 1x3, the next to a heavy single)"
Why not just start Day 1 on Monday and stick to it?
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I benched yesterday.
It makes sense in my head the way I typed it, lol...sry for the confusion.*Bunny* said:
I benched yesterday.
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I think 24 hour recovery would allow for you to start a day 1 = Monday kinda thing (no Im not backing down ), also since you're not doing all the back work that normally aggravate your other lifts, it just might work.
Even IF you have to go a week of lighter weights to get INTO the new routine and make it a full week with no breaks, may be a good thing.
You're a libra .. and stubborn.. so I know you're going to do whatever you want...
You did a whole bunch of everything yesterday.sgtslaughter said:
I think 24 hour recovery would allow for you to start a day 1 = Monday kinda thing (no Im not backing down
), also since you're not doing all the back work that normally aggravate your other lifts, it just might work. Even IF you have to go a week of lighter weights to get INTO the new routine and make it a full week with no breaks, may be a good thing.
You're a libra .. and stubborn.. so I know you're going to do whatever you want...
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Yes, yes I did... I had fun yesterday got that out of my system... it felt good finally feeling strong for shrugging again... it was a good mental boost.
Ok, ok... I hear ya. My tris are feeling it from yesterday, don't forget I did overhead work + bench (*2, including DB work) + Tri Press down + BW dips ...
you're confusing me, 1st you want me to take more time off, now u want me to train sooner wtf 
We'll see how i feel tomorrow afternoon, ect... that'll give me almost 48 hours since pressing.... see what the Guys have to say too.. cuz working back up lighter anyway might as well... maybe? opinions please.... should I just do it?
grrrr*Bunny* said:You did a whole bunch of everything yesterday.
I think 24 hour recovery would allow for you to start a day 1 = Monday kinda thing (no Im not backing down
Even IF you have to go a week of lighter weights to get INTO the new routine and make it a full week with no breaks, may be a good thing.
You're a libra .. and stubborn.. so I know you're going to do whatever you want...
Yes, yes I did... I had fun yesterday
got that out of my system... it felt good finally feeling strong for shrugging again... it was a good mental boost.Ok, ok... I hear ya. My tris are feeling it from yesterday, don't forget I did overhead work + bench (*2, including DB work) + Tri Press down + BW dips ...
you're confusing me, 1st you want me to take more time off, now u want me to train sooner
wtf We'll see how i feel tomorrow afternoon, ect... that'll give me almost 48 hours since pressing.... see what the Guys have to say too.. cuz working back up lighter anyway might as well... maybe? opinions please.... should I just do it?
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I think you'd be okay with the light ramp-up weight tomorrow if you're really eager to get started, but there's no point in forcing it if you don't have a particular preference (e.g. having Day 1 after the weekend) or think you'd stick to it.
I'd been meaning to comment on this...it might be theest thing ever seen in a journal here:
I think you'd be okay with the light ramp-up weight tomorrow if you're really eager to get started, but there's no point in forcing it if you don't have a particular preference (e.g. having Day 1 after the weekend) or think you'd stick to it.
I'd been meaning to comment on this...it might be the
est thing ever seen in a journal here:Did you do remember to make an angry face at yourself in the mirror and bust out a double bicep pose after you finished?sgtslaughter said:
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I kissed my biceps too... after each rep brother...each rep
ok, I'll prolly git-r-done tomorrow then...thanks for chirping in.
10/29/2006 - Sunday
219.0lbs at the gym
13 minutes treadmill 3.0-3.4
Decline Sit-ups: 3 sets of 12, BW+20x12
Standing Calves (Each Side): BWx10, 20lbs x10, 25lbs x10, 35x10, 45x10, 60x10
13 minutes treadmill with sprint for a minute or so... walking speed 3.2
I kissed my biceps too... after each rep brother...each rep
ok, I'll prolly git-r-done tomorrow then...thanks for chirping in.
10/29/2006 - Sunday
219.0lbs at the gym
13 minutes treadmill 3.0-3.4
Decline Sit-ups: 3 sets of 12, BW+20x12
Standing Calves (Each Side): BWx10, 20lbs x10, 25lbs x10, 35x10, 45x10, 60x10
13 minutes treadmill with sprint for a minute or so... walking speed 3.2
pitbullrocco
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
i like that workout today.....got some good reps in there.....perfect for a lazy sunday
so when are you gonna have those x-rays to see what is going on with your back??? maybe its just a pinched nerve?
i think as long as you don't overdo it and just ramp up lightly you should be ok....maybe try a light back-ercise to see if its just a little creak that you can work out? i know when i pulled mine a while back, i did a lot of wall stretching and heat pad during sleep.....helped a lot
now,
get to watching football boa
i like that workout today.....got some good reps in there.....perfect for a lazy sunday
so when are you gonna have those x-rays to see what is going on with your back??? maybe its just a pinched nerve?
i think as long as you don't overdo it and just ramp up lightly you should be ok....maybe try a light back-ercise to see if its just a little creak that you can work out? i know when i pulled mine a while back, i did a lot of wall stretching and heat pad during sleep.....helped a lot
now,
get to watching football boa
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Just (like you already said) see how you feel. On further inspection, that was a lot more pressing volume yesterday than you've done in a while, even if the weights weren't in PR territory.sgtslaughter said:
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
quick clif notes: no x-ray... doc doesn't think it's disc issue... lower back still tight... chiropractor appoitnments 2-3x week for 4 weeks... hopefully resolve it. Got a few new streches i'm doing too... back feels great since i haven't aggrevated it in a while.
I like workouts like those.
... lol, read a few pages back (actually, it might be in the thread about my new training set up)... you may have missed some postspitbullrocco said:
quick clif notes: no x-ray... doc doesn't think it's disc issue... lower back still tight... chiropractor appoitnments 2-3x week for 4 weeks... hopefully resolve it. Got a few new streches i'm doing too... back feels great since i haven't aggrevated it in a while.
Yes, Sir.CS said:
I like workouts like those.
pitbullrocco
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
no i read it bro.....but my point was....the doc doesn't THINK its a disc and without an xray, he cannot be certain. wouldn't you like to be certain?
then again, if you aint feeling all tight and shit, then you might've done good with resting it up..... yah!!
no i read it bro.....but my point was....the doc doesn't THINK its a disc and without an xray, he cannot be certain. wouldn't you like to be certain?
then again, if you aint feeling all tight and shit, then you might've done good with resting it up..... yah!!
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
yeah, i'd like to be certain... but it's just not an option at this time.
Yeah, I'm happy with it right now for the most part...it's better than it was, so that's a good thing. Thanks... deff the rest and avoiding any lifts that have aggrevated it has been a positive
ok. I said I can't go get xrays yet (until the Jan.).pitbullrocco said:no i read it bro.....but my point was....the doc doesn't THINK its a disc and without an xray, he cannot be certain. wouldn't you like to be certain?
then again, if you aint feeling all tight and shit, then you might've done good with resting it up..... yah!!
yeah, i'd like to be certain... but it's just not an option at this time.
Yeah, I'm happy with it right now for the most part...it's better than it was, so that's a good thing. Thanks... deff the rest and avoiding any lifts that have aggrevated it has been a positive
pitbullrocco
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
ahhhh
groovy......
ahhhh
groovy......
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
G'morning all!
DOMS (Delayed Onset Muscle Soreness) like whoa this morning.
I can't do a sit up and my calves are shot, lol
That was my first time doing decline sit ups yesterday...btw.
Feeding all throught the day as usuall and i'll probably feel fine later
G'morning all!
DOMS (Delayed Onset Muscle Soreness) like whoa this morning.
I can't do a sit up and my calves are shot, lol
That was my first time doing decline sit ups yesterday...btw.
Feeding all throught the day as usuall and i'll probably feel fine later
pitbullrocco
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
g'moanin
HOW 'BOUT THEM COWBOYS!
g'moanin
HOW 'BOUT THEM COWBOYS!
I
Ilk
Guest
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Morning There Cowboy!!!!
Morning There Cowboy!!!!
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
LOL DOMS!
I hate the 3rd day most of the time...
Least you can tell yourself the workouts still work =]
Decline situps rock bro. I like to do them with a 35lb and pause on the bottom of the lift. Sick.
Nice job bro.
Cant wait for u to be 100% again
LOL DOMS!
I hate the 3rd day most of the time...
Least you can tell yourself the workouts still work =]
Decline situps rock bro. I like to do them with a 35lb and pause on the bottom of the lift. Sick.
Nice job bro.
Cant wait for u to be 100% again
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
3x12 just BW was hard for me bro, lol... I don't move as fast at this weight, it's kinda crappy. Running I feel like I have lead in my legs
Tis the way to the big lifts though!
lol, I'll add weight in a few months to the declines.
Thanks, me too bro!!... no squats or deads = better get a big bench, lol
fucking doms .. my abs haven't hurt like this since I was a fat middle schooler in gym classmm107 said:
3x12 just BW was hard for me bro, lol... I don't move as fast at this weight, it's kinda crappy. Running I feel like I have lead in my legs
Tis the way to the big lifts though!lol, I'll add weight in a few months to the declines.
Thanks, me too bro!!... no squats or deads = better get a big bench, lol
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
You'll learn to love decline sit-ups.
It sounds like it might be worthwhile to wait another day to begin the program, unless you want sitting up from the bench to be harder than the lift itself.
You'll learn to love decline sit-ups.
It sounds like it might be worthwhile to wait another day to begin the program, unless you want sitting up from the bench to be harder than the lift itself.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I think that's a good ideer considering I would be training in a few hours and I think that very well would be my issue for the evening. I'd have to flop over the side of the bench each set, lol... might be something worth while to record though.
I missed 2 friggin' meals today too ... doin' it right tomorrow is a good plan.
hehe, yes...yes I will.Cynical Simian said:You'll learn to love decline sit-ups.
It sounds like it might be worthwhile to wait another day to begin the program, unless you want sitting up from the bench to be harder than the lift itself.
I think that's a good ideer considering I would be training in a few hours and I think that very well would be my issue for the evening. I'd have to flop over the side of the bench each set, lol... might be something worth while to record though.
I missed 2 friggin' meals today too
... doin' it right tomorrow is a good plan.SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Yup, that was me about 15lbs ago
heh, yeah.. i like green. My old back avatar was green as well (as seen in my gallery).ck2006 said:
Yup, that was me about 15lbs ago
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
That was my very first session with them, gimme a month and then i'll start toying around with them lol... i'm going to cut back to 2x12 (or 1x12 a few times a week) too I think and ease into it so i'm not so damaged right away, I need to take my own advice and work up slowly.
dude, my abs and obliques are still killing me today, lol.dhawkins said:
That was my very first session with them, gimme a month and then i'll start toying around with them
lol... i'm going to cut back to 2x12 (or 1x12 a few times a week) too I think and ease into it so i'm not so damaged right away, I need to take my own advice and work up slowly.SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
dhawkins said:
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
)
Below sea level Crunches with the stack (cableal420 said:
)
al420
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Well maybe this deload or whatever we are calling it can be an opportunity to scrap some of the wasted movement that your holding on to like the "Below sea level Crunches" - I am assuming you do these w/ a belt, straps, and covered in UA?
Well maybe this deload or whatever we are calling it can be an opportunity to scrap some of the wasted movement that your holding on to like the "Below sea level Crunches" - I am assuming you do these w/ a belt, straps, and covered in UA?
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I don't like change ...but be proud I tried them and liked them
My UA gear doesn't fit anymore thankyouverymuch
And a shirt that says "Working towards a Bigg Boy Bench."al420 said:
I don't like change
...but be proud I tried them and liked them My UA gear doesn't fit anymore thankyouverymuch
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
we're just joshin' around.*Bunny* said:
crossy
Active member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Hope you back is holdong up bro. I agree with decline situps man you can feel the burn. I started the needsize abs a couple of months ago they hurt like hell but i sorta like to hurt i feel i have done something in the gym.
Hope you back is holdong up bro. I agree with decline situps man you can feel the burn. I started the needsize abs a couple of months ago they hurt like hell but i sorta like to hurt i feel i have done something in the gym.
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
i never trained abs until about a month ago, and i started with declines
it burned...
but it has made a difference for me... i feel my abs getting stronger quickly. yesterday i used a 45lb plate on my last set of decline situps, got 8, with slow good form. i keep my knees together and feet together tight/snug under the ankle barpad, but keep my legs as relaxed as i can and focus using my abs to contract.
i regret neglecting my abs earlier in my training. they are helping me tense harder and squeeze through my squats, pullups, and i especially/oddly feel them helping me through my benchpress... i benched 190x5 heavy set week 2 day1, and felt like i had more in the tank.
i was flying high until i saw a guy probably around my size (maybe 15lbs max heavier) work with 285 for multiple clean sets/reps... i was like 
then 
and told myself he's a 
and realized i got a long way to go 
good luck and enjoy the ab soreness! hope the declines keep working well for you and help u achieve new PRs.
i never trained abs until about a month ago, and i started with declines
it burned...but it has made a difference for me... i feel my abs getting stronger quickly. yesterday i used a 45lb plate on my last set of decline situps, got 8, with slow good form. i keep my knees together and feet together tight/snug under the ankle barpad, but keep my legs as relaxed as i can and focus using my abs to contract.
i regret neglecting my abs earlier in my training. they are helping me tense harder and squeeze through my squats, pullups, and i especially/oddly feel them helping me through my benchpress... i benched 190x5 heavy set week 2 day1, and felt like i had more in the tank.
i was flying high until i saw a guy probably around my size (maybe 15lbs max heavier) work with 285 for multiple clean sets/reps... i was like then and told myself he's a and realized i got a long way to go good luck and enjoy the ab soreness! hope the declines keep working well for you and help u achieve new PRs.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
Crossy: Thanks man, yeah it's great... my back is loving the time off lol, i was getting used to growing and getting stronger without the soreness though
CK: Your too sweet.
Neoguri: Thanks for the well wishes!! Great job on your progress thus far!
Crossy: Thanks man, yeah it's great... my back is loving the time off
lol, i was getting used to growing and getting stronger without the soreness though CK:
Your too sweet.Neoguri: Thanks for the well wishes!! Great job on your progress thus far!
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
October 31st 2006
Today is Day 1 of "Sarge goes for a Big Bench, and avoids burnout with heavy pulling"
I have no idea what i'm using for weights tonight, have to look back in my written journal to reset back a few weeks.
Tonight will be quick and painless... do some HIIT cardio after the weights probably.
October 31st 2006
Bumping for myself.Coach Bigg T said:
Today is Day 1 of "Sarge goes for a Big Bench, and avoids burnout with heavy pulling"
I have no idea what i'm using for weights tonight, have to look back in my written journal to reset back a few weeks.
Tonight will be quick and painless... do some HIIT cardio after the weights probably.
FFQuads
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
That is going to be some fun shit there!! I think your going to have a good time. Just pick some movements (bench...etc) and get them big!!!!
sgtslaughter said:
October 31st 2006
Bumping for myself.
Today is Day 1 of "Sarge goes for a Big Bench, and avoids burnout with heavy pulling"
I have no idea what i'm using for weights tonight, have to look back in my written journal to reset back a few weeks.
Tonight will be quick and painless... do some HIIT cardio after the weights probably.
That is going to be some fun shit there!! I think your going to have a good time. Just pick some movements (bench...etc) and get them big!!!!
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
I'm so banned for this.
You just realized this?*Bunny* said:
I'm so banned for this.
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
get a room
get a room
SgtSlaughter
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
October 31st 2006
Day 1:
CGBP (one week 5x5, the next week to 1x3, the next to a heavy single)
Barx12, 95x6, 115x5, 135x5, 155x5, 175x5 ... good weight choice I think, only had to grunt out that last rep on 175.
BW Dips (until I can crank them out easier, than add weight.)
x8, x8, x5 (failure... could have been 6, dunno... kinda in a fog trying to get the last few reps there)
DB OH Extention: 40x7, 45x8, 50x7 (I think i'm going to do French presses and stick with those next time... I don't like the close grip with a single DB)
A few random BW Standing Calve raises... 10 Decline Ab Crunches... omg, hopefully that helped them a bit... going to do 10 more in a few days and hit them like that until they don't cripple me, lol
Cardio:
8 minutes walking treadmill 3.0 - 3.2 speed
4 minutes HIIT Step mill up to 8-12 speed
10 minutes walking tread 3.0-3.2
Felt great... finishing my protein drink with juice/h20 ... then being a candy glutten ... "1 for you... 2 for me... 1 for you... 3 for me"
October 31st 2006
Day 1:
CGBP (one week 5x5, the next week to 1x3, the next to a heavy single)
Barx12, 95x6, 115x5, 135x5, 155x5, 175x5 ... good weight choice I think, only had to grunt out that last rep on 175.
BW Dips (until I can crank them out easier, than add weight.)
x8, x8, x5 (failure... could have been 6, dunno... kinda in a fog trying to get the last few reps there)
DB OH Extention: 40x7, 45x8, 50x7 (I think i'm going to do French presses and stick with those next time... I don't like the close grip with a single DB)
A few random BW Standing Calve raises... 10 Decline Ab Crunches... omg, hopefully that helped them a bit... going to do 10 more in a few days and hit them like that until they don't cripple me, lol
Cardio:
8 minutes walking treadmill 3.0 - 3.2 speed
4 minutes HIIT Step mill up to 8-12 speed
10 minutes walking tread 3.0-3.2
Felt great... finishing my protein drink with juice/h20 ... then being a candy glutten ... "1 for you... 2 for me... 1 for you... 3 for me"
Cynical Simian
New member
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log
You should've just used candy as your PWO carbs.
IMO, a good plan would be to do BWx3x7 or BWx3x6 on dips next week (essentially resetting since you overshot today) then adding weight, maybe 2.5 pounds per week, while keeping the reps the same.
You should've just used candy as your PWO carbs.
IMO, a good plan would be to do BWx3x7 or BWx3x6 on dips next week (essentially resetting since you overshot today) then adding weight, maybe 2.5 pounds per week, while keeping the reps the same.
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