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Sarge's Lifting Chronicles 2006-2007

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

sgtslaughter said:
Well... after last night, no one would have won the bet :evil:

... after speaking with my Diet Consigliari and Mentor, i'm not allowed to eat like a douchsack tonight. Sucks cuz I didn't get my "fill" last night, i woulda eaten more had I been realistic at the time and thought ahead. But, tis my own fault. I had fun at least. Lots of billard games.

I had ~10 "light" beers, 1 q.p. with cheese, 10 nuggs, large shitty fry (horrible stale).

After that long night... nothin' like hittin' the gym:

WEEK 12 DAY 2
2.4.2007
Sunday
start time: 4:10pm (lol, yah... woke up a bit late)

GP Row: 95x8, 135x5, 165x5, 185x5, 205x5, 225x5*
*Better than last week form wise.

I stretched my lasts, lumbars, hamstrings out inbetween all row sets and whatnot... felt really limber and decieded to...

Sumo DL: 225x5, 275x5, 315x2

just chalk. no belt, no straps. over/over grip. Felt DAMN smooth, i'm very pleased. Hopefully I have more pulling from the floor in my future again :)

Sumo with the close grip made me keep my ass down and not straight leg the weight up like traditional and how I used to pull. I like it.... thanks MikeM :beer:

Lat Pull Down: 120x10, 150x8, 200x6* ... I was tired

Str8 Arm Pull down: 30x10, x8 ... then got kicked out, gym closed... no time for gheighty

end time: 5:00pm
Click to expand...
Lotsa pulling. How's the Sumo different from regular?
 
Last edited:
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

HiDnGoD said:
Lotsa pulling. How's the Suimo different from regular?
Click to expand...
Sumo is gripped inside the legs:
http://www.youtube.com/watch?v=FrVGXF8bjjU

My stance isn't as wide for sheer power like biggM but toes are pointed outward and wider than shoulder width.

I'm sure i'll be tweaking my form for sumos a tad here and there, i think my grip was much to close... the weight wobbled from side to side, lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

sgtslaughter said:
Sumo is gripped inside the legs:
http://www.youtube.com/watch?v=FrVGXF8bjjU

My stance isn't as wide for sheer power like biggM but toes are pointed outward and wider than shoulder width.

I'm sure i'll be tweaking my form for sumos a tad here and there, i think my grip was much to close... the weight wobbled from side to side, lol
Click to expand...
Alrighty, then. I've heard the term before & the inside the legs thing, but I took it as between the legs. Couldn't figure out how that would work, LOL.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

dooood you almost racking the pulldowns yest or what??? that is fawking impressive! glad to see the sumo's went well and back was a non issue....and your rows are looking sick...2plates is nice!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Well... after last night, no one would have won the bet :evil:

... after speaking with my Diet Consigliari and Mentor, i'm not allowed to eat like a douchsack tonight. Sucks cuz I didn't get my "fill" last night, i woulda eaten more had I been realistic at the time and thought ahead. But, tis my own fault. I had fun at least. Lots of billard games.
Click to expand...
LOL @ not allowed
Your musklez prolly look full today after the storm :D If it hasnt already the scale will be where it was pre cheat, and probably drop further over the next few days (some water, more fat, not muscle). You're eating enough to maintain the muscle you have so don't worry about losing it, not as issue right now.

Need to get you pinched.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

JPT: Thanks broski! Naw, not on the lat pull down at my gym, i think i have 30-50lbs to go before I have the whole stack. I've tried tricep push downs on that cuz some douch was doing one arm, over head, yoga ball curls on the end cable thing... the poundage was MUCH harder using the lat pull down cable. Must have different tensions with the pulleys or something.

CS: :) Sure did.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
LOL @ not allowed
Your musklez prolly look full today after the storm :D If it hasnt already the scale will be where it was pre cheat, and probably drop further over the next few days (some water, more fat, not muscle). You're eating enough to maintain the muscle you have so don't worry about losing it, not as issue right now.
Need to get you pinched.
Click to expand...
:D yes, I looks swoledezzie this morning :chomp:

I called and left my name and numba at another gym over the weekend, should be getting back to me by tomorrow if not, i'll call another one. These PT's suck ass.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol ok Sarge_ new name baby, new year.

How do you feel pulling sumo? If you do them right they should take the lower back out of the lift alot. I used to pull Reg, but now Sumo is for me. My shins hate me for it, because in sumo, if you got good form, the bar should scrape straight up lol.

Next time pay attention which grip you used in the sumo, when i go under/over i tend to pull crooked and it swings a bit, but when i go double overhand its a straight pull. I like to pull double over to work grip, and when it fails ill switch it back to over/under.

BTW sarge, i had cake last night, so looks like we both had a shitty night, but atleast my team won =] lol
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
JPT: Thanks broski! Naw, not on the lat pull down at my gym, i think i have 30-50lbs to go before I have the whole stack. I've tried tricep push downs on that cuz some douch was doing one arm, over head, yoga ball curls on the end cable thing... the poundage was MUCH harder using the lat pull down cable. Must have different tensions with the pulleys or something.

CS: :) Sure did.
Click to expand...
same at my gym...the tension is much tighter on the lat pull downs then on the tricep pushdowns.

lol @ "one arm, over head, yoga ball curls on the end cable thing"
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

MM: lol, what?! No love for the "Sarge_" handle change :(

Dude, those pulls felt DAMN good! Cool, i'll make sure to check shins for blood next time. come to think of it, I probably re-gripped for the 2nd 315 pull and that's probably why it tipped/wobbled at the top, good point!

FUCK DA COLTS :chomp: Pats will return :evil:

JPT: Ok, cool... good to know I didn't develop the strength of a mal-nourished Ethiopian for a minute there :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
MM: lol, what?! No love for the "Sarge_" handle change :(

Dude, those pulls felt DAMN good! Cool, i'll make sure to check shins for blood next time. come to think of it, I probably re-gripped for the 2nd 315 pull and that's probably why it tipped/wobbled at the top, good point!

FUCK DA COLTS :chomp: Pats will return :evil:

JPT: Ok, cool... good to know I didn't develop the strength of a mal-nourished Ethiopian for a minute there :)
Click to expand...
:lmao: LMFAO, I didn't even notice the change. When did you do that?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Well... after last night, no one would have won the bet :evil:

... after speaking with my Diet Consigliari and Mentor, i'm not allowed to eat like a douchsack tonight. Sucks cuz I didn't get my "fill" last night, i woulda eaten more had I been realistic at the time and thought ahead. But, tis my own fault. I had fun at least. Lots of billard games.

I had ~10 "light" beers, 1 q.p. with cheese, 10 nuggs, large shitty fry (horrible stale).

After that long night... nothin' like hittin' the gym:

WEEK 12 DAY 2
2.4.2007
Sunday
start time: 4:10pm (lol, yah... woke up a bit late)

GP Row: 95x8, 135x5, 165x5, 185x5, 205x5, 225x5*
*Better than last week form wise.

I stretched my lasts, lumbars, hamstrings out inbetween all row sets and whatnot... felt really limber and decieded to...

Sumo DL: 225x5, 275x5, 315x2

just chalk. no belt, no straps. over/over grip. Felt DAMN smooth, i'm very pleased. Hopefully I have more pulling from the floor in my future again :)

Sumo with the close grip made me keep my ass down and not straight leg the weight up like traditional and how I used to pull. I like it.... thanks MikeM :beer:

Lat Pull Down: 120x10, 150x8, 200x6* ... I was tired

Str8 Arm Pull down: 30x10, x8 ... then got kicked out, gym closed... no time for gheighty

end time: 5:00pm
Click to expand...

Feels damn good to Dead 6 plates huh! Keep it up and you'll soon have 8 and 10 plates on there! No straps either eh? That's a damn good grip... I need straps w/ the weights that I've gotten too. Keep it pushing! :RADAR
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol... HiD... sometime over the weekend.

Thanks ricanx99! Eh... it felt good to pull from the floor period. I was pulling 405 at 190lbs. I just hope my back keeps healing and staying in line so I can pull bigger weights some day. No straps at all... I went straight from rows to dead lifting :)

Cutting update
I'm melting:
222.0lbs this am after PPH
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
lol... HiD... sometime over the weekend.

Thanks ricanx99! Eh... it felt good to pull from the floor period. I was pulling 405 at 190lbs. I just hope my back keeps healing and staying in line so I can pull bigger weights some day. No straps at all... I went straight from rows to dead lifting :)

Cutting update
I'm melting:
222.0lbs this am after PPH
Click to expand...

Damn..... that is some serious weight at 190lbs. I know that you will get back to that point so long as you progress nice and slow. Make sure you keep track of how your body responds to the bigger weights! It's not worth injury to get the bigger weights! Keep it pushing!!!!!!!!!! :evil: :chomp:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Keep it up brutha........you're doing great....first 10lbs are a breeze.............now you gotta start staying serious!! DEDICATION!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_, that hanging underscore is bugging me. Please change your name to "*Sarge*" (a la *Bunny*), "#Sarge#", etc. (Pretty much anything except "$arge". :rainbow: )

Thanks,
The EF Corporation for Assigned Names and Numbers
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Sarge_, that hanging underscore is bugging me. Please change your name to "*Sarge*" (a la *Bunny*), "#Sarge#", etc. (Pretty much anything except "$arge". :rainbow: )

Thanks,
The EF Corporation for Assigned Names and Numbers
Click to expand...

It's like when Slaughter turned on America and joined with Iraqi Colonel Mustafa, burnt the Hulkster's face and then battled the Hulkster and Ultimate Warrior at Summerslam... there is something just not right about it. :worried:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks jk!

CS: Well, i'm working on getting the dude with just "sarge" deleted...cuz he hasn't been online since 2002, and never posted :evil:

:lmao: @ $arge BLING-BLING :supercool style lol

Sarge with the asteriks is :rainbow: too... can't do that.

"_" was the most manly thing I came up with that was simple... and digitless.

Sarge-Anti_Association-OffcialEliteSocietyofBors

..i could do that.

Kab: I think i have that on VHS from payperview from early 1980's :worried:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 12 Day 4
Tuesday
2.6.2007

BTN PP: 95x10ish*, 115x5, 135x5, 155x5, 175x4**
*Did these out on the floor cuz the rack was occupied, did 2 sets basically... out of boredom. Lots of stretching too.
**Felt SO weak today... mental issues i think, food could be to blame as well, it's ok I did get good volume in I think

DB Seated OHP: 50'sx8, 60'sx5, 70'sx5, 75'sx0 - didn't try them the 70's were heavy today, again... felt weak and drained.

near the end of my workout, went back to ^^^ 45's x 12

DB Side, Fronts...

Mod Rear: 35'sx10, 45'sx10, 55's x 0 ... left it at the 45's

7:00-7:30pm


Feeling very tired and drained.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Week 12 Day 4
Tuesday
2.6.2007

BTN PP: 95x10ish*, 115x5, 135x5, 155x5, 175x4**
*Did these out on the floor cuz the rack was occupied, did 2 sets basically... out of boredom. Lots of stretching too.
**Felt SO weak today... mental issues i think, food could be to blame as well, it's ok I did get good volume in I think

DB Seated OHP: 50'sx8, 60'sx5, 70'sx5, 75'sx0 - didn't try them the 70's were heavy today, again... felt weak and drained.

near the end of my workout, went back to ^^^ 45's x 12

DB Side, Fronts...

Mod Rear: 35'sx10, 45'sx10, 55's x 0 ... left it at the 45's

7:00-7:30pm


Feeling very tired and drained.
Click to expand...
Good job ;)
Still to funny in B's log!! LOL
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I feel ya Sarge - keep in mind that you have been pushing your body for quite some time. When was your last week off?

Sorry the days lifting was lack luster - mine was yesterday as well. I don't think you should expect to get 'stronger' w/ the way you are eating. I think you have to eat a little crap to get/stay strong. Looking good naked is great, and if that is your goal keep at it, but you have to know that your lifts will suffera smidge.... which is OK as you can always strength train again.

BTW - I like the rep ranges!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks T :)

Last week off was through Christmas full 7 days.

I feel like death warmed over today, headache epicenter in the backleft quadrant of my dome...I think i need to get cracked, my cervical vertabrae may be way out of wack. I get diesel headaches when that happens.

Thanks for the support bro. I've gained strength and LBM on a cutting diet before, i'm determined to make it happen again :evil: If all goes well :worried: ... i'm probably putting tonights workout off til' tomorrow gauging the way I feel right now.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
Thanks T :)

Last week off was through Christmas full 7 days.

I feel like death warmed over today, headache epicenter in the backleft quadrant of my dome...I think i need to get cracked, my cervical vertabrae may be way out of wack. I get diesel headaches when that happens.

Thanks for the support bro. I've gained strength and LBM on a cutting diet before, i'm determined to make it happen again :evil: If all goes well :worried: ... i'm probably putting tonights workout off til' tomorrow gauging the way I feel right now.
Click to expand...
Here's a total thought......
You did OHP yesterday. Do you notice differnces from arm to arm in strength?
Were you turning your head at all to look in a mirror at yourself?

Try a levator stretch.... Just for sh!ts and giggles.

http://www.topekachiro.com/Neck Stretches.pdf
Do the top one but instead of looking straight turn your head to your arm pit... further stretches the muscle.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Moniter yourself closely. If you're coming down with something, a full on workout may not be a great idea.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

T thanks for that new stretch link :) added to my arsenal :evil:

No, I think my OHP strength side:side is pretty good... I don't use collars in fear of dumping weight from being so lopsided :)

No, I avoid that at all costs... no turning my head with weight on my neck or over head. Big no-no.

I did mis-catch one of the reps, that's probably a contributing factor along with getting contacts for the first time and having my eyes adjust.

Thanks CK and HiDn :coffee:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
I did mis-catch one of the reps, that's probably a contributing factor along with getting contacts for the first time and having my eyes adjust.
Click to expand...


Sarge... word of warning: your contacts can irritate your eyes (sweat, chalk, dust, etc.) or get moved out of place easily at the gym, and you can be tempted to rub your eye and/or adjust the contacts often at the gym... but keep in mind just how germ laden those barbells are. Wash your hands before touching the eye/contact area... or you will get a mild infection sooner or later.

Trust me. You might also want to keep soem contact lens rewetting drops in your gym bag as well just in case.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks for the heads up Kab :D

I'm anal as hell, if i have an itch on my face, I usually grab my t-shirt sleeve in the gym... i wash throughly... probably too much.

I need to get some sensitive eye stuff cuz the solution i have no i think is bothering me too much... it's only been 2 days though, lol.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

contacts blow =[

but yes they are way better then glasses lol

im surprised your a germophobe sarge!

Im one of the guys, who washes his protein cup with only hot water and my excuse is i want to toughen my immune system lol

But i do watch me eyes at the gym, as im always near chalk and they are dry alot.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

MUCH better than the spectacle's :nerd: :)

They are LONG overdue... and i didn't want to take time off from the gym for the surgery yet, so next best option :)

Not so much a germaphobe as I don't want the shit from the gym on my skin... after i'm done an exercise and 5 sets or whatever... my hands are brown and black from the nasty bars... it's just gross, and when I chalk up... I leave there a dirty mofo.

I'm going solution shopping tonight, lol... gotta get summa dos drops.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

fda rec's 1-3 days for non contact sports :) fyi ...
MM... lol arent you taking a bunch of science courses?? i.e. bacteria and fungi, germs etc... clean yourself man! :D
lol at CS at *Sarge* ... :rolleyes:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 12 Day 5 - the end of another week :evil: 6 & 7 are off
Hump Day
2.7.2007

6:30pm-7:37pm

5 minute treadmill walk warm up, and throughly stretched.

Front Squat: Barx10, 95x8, 115x8*
*FUCK! First 2 sets felt smooth and great, fuggin' left knee pain, same place... stretched out inbetween sets and warmed up before :( I'm loosing hope.

Leg Ext: 80x3 .... yup, no can do :rolleyes:

Farmer's Walks: 200lbs, 210lbs, 210lbs, 230lbs.... all 30 paces

DB Shrugs: 95's x 12

Dynamic Shrugs: 225x8, 275x10, 315x8, 375x5*, 405x5, 455x5, 315x8, 225x10
*Straps implimented then on

SLDL: 135x5, 135x8

Tricep action


Serious neck/headache issue in effect... had to of strained something yesterday. Couldn't make it to chiro today. Must make it tomorrow. Must get out of bed even if I feel like death again so I can make it to chiro early.

Contact re-wetter drops are sweet :D Thanks Kab, deff used them in the gym today... damn chalk.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sounds like you should ditch the front squats rather than jeopardizing your ability to start back squatting again with a knee injury.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Bro you had a tough workout no doubt about it.

If your knee is a continuous problem, maybe it is MRI time. OR, maybe you need to lay off any direct leg work for a couple weeks to see if it will heal on its own. I know that is an unpopular idea, but clearly you might need to try something you haven't tried yet, whatever that may be is up to you.

Get to that chiro... glad you persevered through your workout. Your squatting issues will definitely be behind you eventually and you'll have become a better lifter because of it.

LOL at "tricep action" :)

Sarge_ said:
Week 12 Day 5 - the end of another week :evil: 6 & 7 are off
Hump Day
2.7.2007

6:30pm-7:37pm

5 minute treadmill walk warm up, and throughly stretched.

Front Squat: Barx10, 95x8, 115x8*
*FUCK! First 2 sets felt smooth and great, fuggin' left knee pain, same place... stretched out inbetween sets and warmed up before :( I'm loosing hope.

Leg Ext: 80x3 .... yup, no can do :rolleyes:

Farmer's Walks: 200lbs, 210lbs, 210lbs, 230lbs.... all 30 paces

DB Shrugs: 95's x 12

Dynamic Shrugs: 225x8, 275x10, 315x8, 375x5*, 405x5, 455x5, 315x8, 225x10
*Straps implimented then on

SLDL: 135x5, 135x8

Tricep action


Serious neck/headache issue in effect... had to of strained something yesterday. Couldn't make it to chiro today. Must make it tomorrow. Must get out of bed even if I feel like death again so I can make it to chiro early.

Contact re-wetter drops are sweet :D Thanks Kab, deff used them in the gym today... damn chalk.
Click to expand...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Thanks Kab.

I agree, no more bending at the knee... damnit :(

What about "Walk-Outs?" ... I read something before about them, they seem like they may have a place in my Day 5
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Don't walkouts just consist of unracking the bar, stepping back like you're going to squat, then racking it? I guess they couldn't hurt if you want to get used to the feeling of the bar on your back again, but they wouldn't provide any real stimulus.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Don't walkouts just consist of unracking the bar, stepping back like you're going to squat, then racking it? I guess they couldn't hurt if you want to get used to the feeling of the bar on your back again, but they wouldn't provide any real stimulus.
Click to expand...
yeah, stand there for a few seconds and re-rack.

Ah booo no stimulous... gotta be worth something, going real heavy and standing there with it. lol.... maybe if I believe it'll happen, click my heels two times too?

1/4 squats do more damage than good, or would they serve a purpose for me? I just can't take it deep.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, quarter squats sound like an absolutely horrendous idea. ;) Just give it a bit of time to heal, and in a couple of weeks, with a healed knee and stronger abs, you can probably start light back squats again.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ok... a full on "squat avoidance" will be in effect then.... i'm shrugging 5 plates a side next week then damnit, maybe more if I eat properly.


Squat question: Is it better on the decent/accent (in the hole) for the knees to want to go out... or come in?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
Always out bro. Feet shoulder width, feet pointed at 30 degrees, knees follow feet.

insert shameless Starting Strength plug
Click to expand...
Thanks... I think my knees tend to want to pop in, and that's bad... maybe it's what's screwing me up.

I'll have the chiro check to see if one leg is longer than the other again... and if that's going on it's the hip issue again.


tax refund bro... taaaax refund :) ... I'm getting it, I NEED to get it.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

week 12 day 6 - "off"

20 minutes walking treadmill, just a bit over 1 mile.

Calves, Standing holding DB - BW+45lbs 3x8
Seated: 3 45 plates with 5's inbetween so they're easy to pull off - 3x15 or so... didn't really count.

Lots of stretching...

Power cleans, presses... a few random snatches (kinda fun 1st time trying them)
95lbs 3x8 or 10

Good cardio workout... wasn't planning on going in, but I did :evil:


*Cutting Notes*
This morning, I noticed as I was pulling my belt over to put the metal part in a notch that it went in a new notch. Very good stuff.

Holding at 222.0lbs this am, GOOD thing damnit...

Well, ZERO luck with PT's around here... they all suck, so i can't get my body comp done.... i'll post pics in a few weeks :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

no pain now.

I think it's part squatting form, part previously not warmed up and un-stretched.

When I felt the pain it was directly above the knee, that tendon like part right there.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
no pain now.

I think it's part squatting form, part previously not warmed up and un-stretched.

When I felt the pain it was directly above the knee, that tendon like part right there.
Click to expand...

Sarge it's gotta be something more..I'm not saying it's something serious, but it's not as simple as your form or your warm up... because it wouldn't have bothered you to such a degree at such a low weight, not to mention AND bothered you on leg extensions.

Hopefully a little time off it will do it some good but something in there needs to heal. Now form and warming up can prevent a re-aggravation of whatever is wrong but they just don't seem like they are the total cause of the initial aggravation.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
*Cutting Notes*
This morning, I noticed as I was pulling my belt over to put the metal part in a notch that it went in a new notch. Very good stuff.
Click to expand...

AWESOME BRO!! :dance2:

Sounds to me like your going to the Arnold and gonna be leaving with some:
:stilleto: :daisy: :bikinimom :sassy:

And if everything really plays out right maybe some:
:three:

Of course I'm sure you won't be angry if you have to settle for some:
:blow:

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

wow... I have a pizza hangover.

Eating, pounding water... then going to work: Big Bench day again... i forget what i'm going for... i think 230x3 or so, close grip of course as always.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Wouldn't 230x3 be an addition of 5 pounds and a rep? That might be a bit ambitious.
Click to expand...
i don't know... hadn't checked my training journal yet...

*goes in gym bag...*

going backwards, weekly:
210x5
225x2 (supposed to be 1)
205x3


Should i do 225x3 then? That just seemed a bit overly cautious i thought...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

FYI, I just started reading Starting Strength. That book should be a prerequisite for anyone joining a gym, or purchasing weights. Proof of ownership should be required before admission. In the first 2 pages I learned more than I had ever previously been taught about squats.
I'm actually considering dumping my 5X5 & relearning with the book.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, you're right that 225x3 would be pretty conservative if 225x2 was two weeks ago. Just go by feel a bit depending on how your warmups feel; if things are going well, 230x3 would be reasonable.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

:lmao: WTF?!? now HiDn is plugging SS too, lol. ... i need to get that damn book, other expenses keep coming up though :rolleyes:

Cool, thanks for double checking with me CS. I'm going in with the mentality of having 230 in the bag... so if I get buried by it... well that won't happen :evil:

time to put on the heavy metal and get ready :garza:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol, no... like booking the Arnold by myself cuz some of my partners in crime bailed on me. That (at the very least) doubled my cost.

that was only 11.97 in my defense :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
lol, no... like booking the Arnold by myself cuz some of my partners in crime bailed on me. That (at the very least) doubled my cost.

that was only 11.97 in my defense :)
Click to expand...
that's $43.21 Cdn dollars, LOL.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

lol... I would NEVER pay 40 US dollars for a damn pizza, that's highway robbery!

Week 13 Day 1
Saturday
2.10.2007
2:00pm - 3:09pm

This was one of the best workouts I've had in a long time. The Close Grip benching seemed to be a warm-up (minus the top set battle), come time to DB bench... i was on fire :redhot:

CGBP: Barx8, 115x5, 135x5, 165x5, 205x3, 230x3*, 195x5
*Battle, and I won :evil: PR!

Dips: BW+20 3 sets of 5 .... PR

DB Bench: 60's for 8, 70's for 5, 75's for 5, 80's for 5, 85's for 5, 90's for 6, 100's for 3*

*I tried for a 4th rep... didn't happen. Those 3 reps were clean and solid.

Decline Abs: BW+30 3x8


...fluffless, flawless workout. Go me.

I'm still in awe. .... especially about the DB's.

Pizza loading works :D
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

LOL dont get any ides with the ZA ! lol :) I hit my squat PRs post cheat from za as well...

So hitting pr's and dropping pounds... hmm who'da thunk it

:D

Have a great weekend... study time for me.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sounds like you had a great workout mang. Nice work hitting that 230x3
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

It was awesome.. Thanks Kab!

*Bunny* said:
LOL dont get any ides with the ZA ! lol :) I hit my squat PRs post cheat from za as well...
So hitting pr's and dropping pounds... hmm who'da thunk it
:D
Have a great weekend... study time for me.
Click to expand...
:evil:

:D

Thank you... focus & study smart :heart:

Relax and eat CLEAN :velvett:

I just ate 1 carton of egg beaters, 3 slices of american, .5 cup brown rice, salsa scrambled eggs. It was tasty :RADAR
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
lol... I would NEVER pay 40 US dollars for a damn pizza, that's highway robbery!

Week 13 Day 1
Saturday
2.10.2007
2:00pm - 3:09pm

This was one of the best workouts I've had in a long time. The Close Grip benching seemed to be a warm-up (minus the top set battle), come time to DB bench... i was on fire :redhot:

CGBP: Barx8, 115x5, 135x5, 165x5, 205x3, 230x3*, 195x5
*Battle, and I won :evil: PR!

Dips: BW+20 3 sets of 5 .... PR

DB Bench: 60's for 8, 70's for 5, 75's for 5, 80's for 5, 85's for 5, 90's for 6, 100's for 3*

*I tried for a 4th rep... didn't happen. Those 3 reps were clean and solid.

Decline Abs: BW+30 3x8


...fluffless, flawless workout. Go me.

I'm still in awe. .... especially about the DB's.

Pizza loading works :D
Click to expand...

Freakin' AWESOME lift bro! Some big big numbas buddy! I don't even have the chance to do 100lb DBs.... Gay ass gym only has ONE 100lb DB.... WTF KINDA SHIT IS THAT?!?!?!!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

ricanx99 said:
Freakin' AWESOME lift bro! Some big big numbas buddy! I don't even have the chance to do 100lb DBs.... Gay ass gym only has ONE 100lb DB.... WTF KINDA SHIT IS THAT?!?!?!!
Click to expand...
LOL, budget restrictions. Getting the other 100 when the cleaner gets paid in 2 weeks.

Sarge: Way to go on the PRs, bro!!!!! :jump:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Wow I'm sore today, lol... Chest isn't used to that.

CS: Thanks man... can't beat those perfect workouts.

ricanx99: Thanks dude. LoL, that sucks... i thought my gym was bad just going up to 115's. They're all ergo grips which suck ass. I'll be switching back to another gym i used to go to in March... bigger DB's and regular handles. Smaller, but it'll have to do..

HiDn: Thanks bor! :beer:

___________

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

Well get off your ass and go pull something...

Meet Mr. Texas circa 1998 in the gym. Middleweight, bout 5'6". He is still very ripped. I asked him about his diet. He said he eats 'only steamed food' 6 days a week, and chocolate doughnuts all day Sunday. "Then I do leg's Monday". hought you might like to know...

He is not very strong, but I'm sure he is a hit at the beach...and a super nice guy, not punking his sport of choice...
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

chocolate d-nuts all day... wow, can you say sugar coma? lol... i'd fall asleep.

Week 13 Day 2
Sunday
2.11.2007

Cutting diet continues - a.m. 223.0 lbs

2:25pm-3:24pm

G.P. Row: Barx8, 135x5, 155x5, 185x5, 205x5, 225x5

- lower back was feeling "iffy" ... major stretching all through workout.

Sumo DL: 225x8, 275x5, 315x5, 365x1*

*holy hell, so fatigued by then... at the top of the pull I just stood there... in relief. No way was I going to risk back injury by trying another rep. Happy with that for a few weeks back to Dead lifting.

Pull Down (front): 120x10, 160x8, 190x8

DB Row: 80x8, 90x8, 100x8


solid workout. struggled through it energy wise... friggin' beat, need to eat more... clean food that is :evil:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
Really nice to see you pulling from the floor bro - great job.
Click to expand...
Thanks bro. It feels great to avoid the hammer strength and T-bar supported again.


*cutting update*

I forgot to mention: Lost a notch in my lifting belt yesterday :D
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

glad the sumos worked out nice for ya! and nice work on the lifting belt!! keep up the cutting!!! do you have an exact weight your looking to get to or bf?? you may have mentioned it but i forgot :rolleyes:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

me too! Thanks bro... no weight goal... recomposition, holding around 220+ would be nice... much leaner.

Lost a ton of bloat so far ~ 2 weeks on clean diet.

Tracking progress via clothes (mostly waistline, belt, pants, ect). Tape measurements and mirror.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

If you'll be sticking with sumo deads for the foreseeable future, do you plan to add a lift that replaces the lumbar work that conventional deads would have provided (e.g., SLDL, RDL, GM)?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Tommy: Richard? Is this your coat?
Richard: Don't do it.
Tommy: Fat guy in a little coat. Fat guy in a little coat.
Richard: Don't
Tommy: [singing] Fat guy in a little coat. / Fat guy in a little coat.
Richard: Take it off, Dickhead, I'm serious!
Tommy: Richard! What's happening?
[coat rips]
Tommy: Uh oh!

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

MM: Thanks man... felt damn good to be pulling! 17 days :evil:
CS: GM's most likely. Where would you put them in my 4 day program?
day 1 = bench, chest
day 2 = rows, deads, back
day 3 = off/cardio
day 4 = OHP work
day 5 = previously leg day, shrugs, farmers, huge biceps and ginourmous tricep peaks day... gotta get da biggg gunzz.

Day 5 seems like a good fit for GM's to me after typing it all out.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
Tommy: Richard? Is this your coat?
Richard: Don't do it.
Tommy: Fat guy in a little coat. Fat guy in a little coat.
Richard: Don't
Tommy: [singing] Fat guy in a little coat. / Fat guy in a little coat.
Richard: Take it off, Dickhead, I'm serious!
Tommy: Richard! What's happening?
[coat rips]
Tommy: Uh oh!

:heart:
Click to expand...
lmfao!

That scene is one of my favs :Popcorn:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 13 Day 3

Cardio session


5 minutes of walking on treadmill
10 minutes of heartattack HIIT on step mill
10 minutes of walking on treadmill
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Given that you respond "HIIT is king" to any cardio-related post, it's nice to see you actually doing some. ;)

I agree that Day 5 is pretty clearly the best place for the GMs.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Cynical Simian said:
Given that you respond "HIIT is king" to any cardio-related post, it's nice to see you actually doing some. ;)
Click to expand...

LOLOL Cardio is torture hard to blame the man.

good job getting it done Sarge.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

AL: yes, yes it was... new gym though, new sights :) DAMN busy though... at around 7:30/8pm too :rolleyes: ugh... i'm going to go around 8/8:30 tomorrow and hope the crowd is gone... I don't like people in my way :evil:

CS: Hiit is King... sucks ass, but it's King :)

At what point in my lifting on Day 5 would you say they'd be best? I'm thinking 1st. Farmer's I need some balance and if my back is tight that's no good. After shrugs i'm shot... and of course gotta save the gunnzzz for last.

Kab: Thanks man... lol, torture indeed.


*New Gym Notes*

Supposedly (says the guy working the front desk), there's a deadlifting platform, a REAL power rack (adjustable safties, YAY!), 100lb plates (wtf am i going to do with those, lol) and DB's up to 150lbs :)

... i just hit the cardio deck tonight, didn't feel like walking around while it's busy as hell just to oogle around and perouse the area.

OHP work tomorrow i'll access the situation further.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

al420 said:
Put them on the bar and Sumo them sweetie.
Click to expand...
lol :finger:

I can't simply KNOW by just looking at the bar and seeing how many plates are on there (after the 100's), ect... i'll have to add and THINK, I don't want to do that :p

I can only multiply in 45's :)
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
lol :finger:

I can't simply KNOW by just looking at the bar and seeing how many plates are on there (after the 100's), ect... i'll have to add and THINK, I don't want to do that :p

I can only multiply in 45's :)
Click to expand...
I'm kindad the same. Lifting at home with 25 & 50# plates & 15# bar. I have it all figures out here. I'm lost when I get to a gym with the 45# bar & 45# plates.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Sarge_ said:
lol :finger:

I can't simply KNOW by just looking at the bar and seeing how many plates are on there (after the 100's), ect... i'll have to add and THINK, I don't want to do that :p

I can only multiply in 45's :)
Click to expand...


LOL, you know it is a good thing when you have to actually write down all the weights to figure it out!

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

Sarge_ said:
Week 13 Day 3

Cardio session


5 minutes of walking on treadmill
10 minutes of heartattack HIIT on step mill
10 minutes of walking on treadmill
Click to expand...
that's mah boi! Nice work pahtutie!
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

HiDn: See, you know what I mean :)

CK: lol, Nooo not a good thing, takes up precious lifting time ;)

SBT: Goood afternoon! Thanks, you too :artist:
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

*Bunny* said:
that's mah boi! Nice work pahtutie!
Click to expand...
Thanks *B* :)

That was so hard... and I only jacked up the levels for 4 intervals I think... the rest was just catching my breath... my aerobic conditioning sucks.

lol, what? Pahtutie? :qt:-pahtutie to you :p
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

The new gym sounds great. Good stuff.

GMs are your main compound movement for the day, so I don't see any reason not to do them first. I've only done GMs as an assistance lift, so I'm not sure how much heavy ones take out of you, but there's nothing else afterwards that requires much core strength/stability (which would change if you start squatting on that day), so it shouldn't be an issue.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Yeah, it should be good... I'm going to go around the same time as yesterday and hope the business yesterday was a fluke, lol... i can't lift later than that, i was up far too late last night wound up from the cardio.

Sounds good. Rep/Set for GM's? ... 1x8 then 4x5 ...?
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

I'm not sure about reps/sets. Like I said, I've only done them as assistance/conditioning/active recovery, so the reps were higher than what I'd probably have done if they were a main lift.

5x5 or something similar (4x6, 6x4...) is good for most purposes. You might try ramping to a top set for the first week since you'll be feeling out the weights a bit. You could probably add more working sets since the weight isn't so high that it'll burn you out (as it would be with deads). But having said that, one top set seems to be working well on the rest of your lifts, so sticking with it here could be all the volume you need.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Oh ok, good point... I'll have to go back through my journal and see what i've done with GM's before and use that for a "baseline" weight to use.

4x6 sounds good :)

I've never done the straight sets or a few top sets, I don't think... I dont' know how to set up for more than one working set, because the top sets I work up to usually i have nothing left or would need 10 minute break before if I had to do that same set again, if I could get the same reps at all.

Seems to be working ok though the way i'm doing it like you said, I'll have to toy with that after I read SS & PP and tweak my program again.
 
Re: Sarge hits the 5x5 for Ginormous Soleus Muscles!! - Log

Week 13 Day 4
sucked ass
2.13.2007
tuesday

Back at my current gym, the potiential new one won't give out free trials... cheap bastards, we'll see what I do with that.

9:00pm :worried: - exhausted, long day

I'm not even going to type directly from my journal.

BTN PP: barx8, 115x5, 135x5, 155x4*

fatigued, ZERO coordination... stopped before I hurt myself.

Seated DB OHP: 55's x 8, 60's x 5, 65's x 5, 70's x 5 , 30's x 12ish*

*did that set at the end

Fluffernutter... front raises, side, DB upright rows, cable... ridiculous.

I got the hyyygest delt pump ever though :rolleyes:
 
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