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I am doing the 20 rep squat and dead... Just wondering what the advantage to it is?
Started Old School 3 Day Workout.
- Thread starter ZenMachine
- Start date
gettinlarger
New member
just started tonight. i did ...
20 rep set of deads - 185 lbs
5 sets of 5, overhead press - 135 (which was lighter than expected; ill have to up it next time)
5 sets of 3, squats - 205 (i was surprised i did these. i went pretty deep too. since ive started doing more squats, my legs have definitely gained strength)
2 sets of 15, calf raises - 2 45 lbs plates. i would have done 20, but my calves were burning like hell after like 10. i dont know what that was about ...
now ... ive read the above posts ... just for the record, i weighed in at 167 tonight. im 5'9 in height. after, say, 4 weeks of this training, what do you think my weight will be at? i wish i knew my BF ... maybe ill get myself a bf caliper tomorrow, if i have the time. i think im going to substitute benching for either squats or deads every other week, since they're done twice each week (i think). think this is an ok idea? or should i just go with what i got?
20 rep set of deads - 185 lbs
5 sets of 5, overhead press - 135 (which was lighter than expected; ill have to up it next time)
5 sets of 3, squats - 205 (i was surprised i did these. i went pretty deep too. since ive started doing more squats, my legs have definitely gained strength)
2 sets of 15, calf raises - 2 45 lbs plates. i would have done 20, but my calves were burning like hell after like 10. i dont know what that was about ...
now ... ive read the above posts ... just for the record, i weighed in at 167 tonight. im 5'9 in height. after, say, 4 weeks of this training, what do you think my weight will be at? i wish i knew my BF ... maybe ill get myself a bf caliper tomorrow, if i have the time. i think im going to substitute benching for either squats or deads every other week, since they're done twice each week (i think). think this is an ok idea? or should i just go with what i got?
ZenMachine
New member
Alright, Starting Week two.
Monday - About 30 minutes of cardio and ab work. I hate ab work, I really hate ab work.
Tuesday -
Stiff legged Deadlifts - 135. Weight was still pretty light. I am going to have to jump it up again.
Overhead Press - 50lb dumbbells. I still get lighted headed as hell when I do these. I can't figure it out. I can get the 50's with limited problems. 55's are still too much. No one to spot me this morning. Going to give them a try again next week.
Deadlifts - 225 - No problem. Jumped to 245 little more like work. I am trying them without straps for the first time ever. Should make Saturday more fun when I kick the reps up to 5.
Seated Calves 45 and 25 on each side. Burned like hell, but got through them.
Weight is actually down about 2 pounds from when I started. But I was a tubby bitch, so that is good. Still working on eating more.
Back using creatine. 5-10 grams trying to space them out throughout the day.
More updates to follow
Zen
Monday - About 30 minutes of cardio and ab work. I hate ab work, I really hate ab work.
Tuesday -
Stiff legged Deadlifts - 135. Weight was still pretty light. I am going to have to jump it up again.
Overhead Press - 50lb dumbbells. I still get lighted headed as hell when I do these. I can't figure it out. I can get the 50's with limited problems. 55's are still too much. No one to spot me this morning. Going to give them a try again next week.
Deadlifts - 225 - No problem. Jumped to 245 little more like work. I am trying them without straps for the first time ever. Should make Saturday more fun when I kick the reps up to 5.
Seated Calves 45 and 25 on each side. Burned like hell, but got through them.
Weight is actually down about 2 pounds from when I started. But I was a tubby bitch, so that is good. Still working on eating more.
Back using creatine. 5-10 grams trying to space them out throughout the day.
More updates to follow
Zen
Last edited:
Zebo
New member
Good for you Zen! Keep going....
I did the Old School program for 10 weeks and made INCREDILBE progress. I switched routines and never saw the gains like I did on Corn's program. Now, I am back on it and thickening up once again! Absolutely tangible results. (As in people asking me " WTF are you doing?" "You look great!"!) Tell me you don't want to hear that!
I also did 10g Creatine (2x 5g) a day and two Protein shakes on top of a solid diet.
Stick with it man.....in a few weeks you'll be amazed.
I did the Old School program for 10 weeks and made INCREDILBE progress. I switched routines and never saw the gains like I did on Corn's program. Now, I am back on it and thickening up once again! Absolutely tangible results. (As in people asking me " WTF are you doing?" "You look great!"!) Tell me you don't want to hear that!
I also did 10g Creatine (2x 5g) a day and two Protein shakes on top of a solid diet.
Stick with it man.....in a few weeks you'll be amazed.
ZenMachine
New member
OK, not much of an update for Wednesday.
25 minutes of cardio and ab work. Still hate ab work.
But damn am I sore from yesterday. My back is killing me. Spent a good 20 minutes stretching which seemed to help a little.
Reluctantly looking forward to tomorrows workout.
Zen
25 minutes of cardio and ab work. Still hate ab work.
But damn am I sore from yesterday. My back is killing me. Spent a good 20 minutes stretching which seemed to help a little.
Reluctantly looking forward to tomorrows workout.
Zen
PackAttack
New member
Old school questions...
Great routine. Heavy compound lifts, plenty o' rest. I started it on Monday, I'll try to keep results posted. Now I'm 5'9", 180lbs, bf I think around 13%, I'll get caliper-ed.
Couple of questions:
1) Warmups. 1-2 sets of 12-14 for 5x5 motions? What about the calves and deadlifts 1x20 sets? Warmup at all? A few reps with the bar to get the motion down?
2) Cardio Tues/Thurs and Sat/Sun, Moderate-High intensity with some ab work in there 2-3x per week. Too much?
3) SLDL's every Monday? Alternate in every other Monday?
4) Here's my real problem: I travel for my job. I'm typically on the road M-F, home on the weekends, for 2 weeks/month.
The other two weeks I'm home and in the gym. How should I work out on the road? Hotel gyms suck veiny cock. I go to Powerhouse here at home, and sometimes I can find a Powerhouse on the road, but not in small towns. Should I find local gyms, and beg to be let in? Do deads and o/h presses with the Hotel furniture? Just do cardio on the road? Any suggestions?
5) The 1x20 sets. Breathing style? That is, use heavy enough weight so that you can't just pound out 20 solid reps but must pause and breathe on the last 5-7 (still solid) reps?
I love the total body exhaustion you get after these workouts--reminds me of post-wrestling match feeling--complete and utter taxation.
GROWING
Great routine. Heavy compound lifts, plenty o' rest. I started it on Monday, I'll try to keep results posted. Now I'm 5'9", 180lbs, bf I think around 13%, I'll get caliper-ed.
Couple of questions:
1) Warmups. 1-2 sets of 12-14 for 5x5 motions? What about the calves and deadlifts 1x20 sets? Warmup at all? A few reps with the bar to get the motion down?
2) Cardio Tues/Thurs and Sat/Sun, Moderate-High intensity with some ab work in there 2-3x per week. Too much?
3) SLDL's every Monday? Alternate in every other Monday?
4) Here's my real problem: I travel for my job. I'm typically on the road M-F, home on the weekends, for 2 weeks/month.
The other two weeks I'm home and in the gym. How should I work out on the road? Hotel gyms suck veiny cock. I go to Powerhouse here at home, and sometimes I can find a Powerhouse on the road, but not in small towns. Should I find local gyms, and beg to be let in? Do deads and o/h presses with the Hotel furniture? Just do cardio on the road? Any suggestions?
5) The 1x20 sets. Breathing style? That is, use heavy enough weight so that you can't just pound out 20 solid reps but must pause and breathe on the last 5-7 (still solid) reps?
I love the total body exhaustion you get after these workouts--reminds me of post-wrestling match feeling--complete and utter taxation.
GROWING
ZenMachine
New member
Thursday.
I can't get over how bad my lower back hurts. Those stiff legged deads on Tuesday kicked my ass.
Bent Rows. I rocked on these this morning.
Bench - What the fuck...... I suck ass. Did someone make the plates heavier and forget to tell me. Had to cut back weight on the 4th and 5th set. My bench sucks so bad lately. I don't even like doing it right now.
Squats 1 set of 20 with 155. Didn't seem like a lot of weight until about 14. My lower back being sore makes keeping the form a little tougher. Got through them. Thought I was going to pass out when I was done. I should be able to jump the weight up a little next time.
Standing calves. Fuck you Cornholio.......I hate calves. First set wasn't so bad. Second set started kicking my ass at about 13. By 20 I wanted to cry.
People at the gym are starting to think that there is something wrong with me. I wander around between sets mumbling and cursing the name of Cornholio......
Zen
I can't get over how bad my lower back hurts. Those stiff legged deads on Tuesday kicked my ass.
Bent Rows. I rocked on these this morning.
Bench - What the fuck...... I suck ass. Did someone make the plates heavier and forget to tell me. Had to cut back weight on the 4th and 5th set. My bench sucks so bad lately. I don't even like doing it right now.
Squats 1 set of 20 with 155. Didn't seem like a lot of weight until about 14. My lower back being sore makes keeping the form a little tougher. Got through them. Thought I was going to pass out when I was done. I should be able to jump the weight up a little next time.
Standing calves. Fuck you Cornholio.......I hate calves. First set wasn't so bad. Second set started kicking my ass at about 13. By 20 I wanted to cry.
People at the gym are starting to think that there is something wrong with me. I wander around between sets mumbling and cursing the name of Cornholio......
Zen
T
The Shadow
Guest
ZenMachine said:
The name Cornholio is growing into mythic proportions...like Kaiser Soazay in THe Usual Suspects....
For the earlir question:
5x5 means 2x5 as warmups and 3x5 as working sets
ZenMachine
New member
Week 2 is in the bag. My weight has climbed back up to the 214 that I started at. According to my girlfriend, I starting to look different. So that is good. I noticed that my thighs seem to be bigger.
People at the gym can't figure out what I am doing when I am doing deadlifts. The cardio bunnies stare in amazement. I have had people stop me and ask "what does that work" It is pretty funny.
My diet still isn't what it should be. Finding it difficult to eat as much as I should.
Zen
People at the gym can't figure out what I am doing when I am doing deadlifts. The cardio bunnies stare in amazement. I have had people stop me and ask "what does that work" It is pretty funny.
My diet still isn't what it should be. Finding it difficult to eat as much as I should.
Zen
ZenMachine
New member
Well finished week 3. My weight it up to 218. I started at 214, went down to 212 the second week, and now up to 218. I have never been this heavy before. Definite growth in the legs, glutes and back. Went to put on jeans that normally fit. Very tight in the thigh and ass. My girlfriend has been commenting on the taper of my back.
My abs are pretty much sore all the time.
I have been really slacking in the cardio department, but I still think my body fat is staying the same or going down. Right now I am looking as good as I have in a long time.
Still suck at bench though.
My plan is to run this for another 3 weeks, hopefully getting up to 225 and then start cutting like crazy.
Zen
My abs are pretty much sore all the time.
I have been really slacking in the cardio department, but I still think my body fat is staying the same or going down. Right now I am looking as good as I have in a long time.
Still suck at bench though.
My plan is to run this for another 3 weeks, hopefully getting up to 225 and then start cutting like crazy.
Zen
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