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squatters 'oh my god my balls have dropped and now I train like a man' workout

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Author Topic: squatters 'oh my god my balls have dropped and now I train like a man' workout
squatter

Moderator
Posts: 964
Registered: Oct 1999
posted March 18, 2000 12:38 AM
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The thing that pisses me off the most, is this; People who say success can't happen over night. Bull SHIT! You may not reach a world class level over night, but you can always improve upon you prior numbers *this is success!* Why do people keep doing the same ol' shit day in and day out, when it's just not working? My dad has lifted weights my whole life, and in 20 years he improved his bench press by 0, yes zero, pounds! The
thing that is really amazing is that he was working out for like 2 hours a day. I finally sat him down last year and told him what was on my mind. Now, exactly one year later, he is leaner, stronger, and heavier, than he has ever been in his life!! Drug free. Wait a second! I'm I trying to tell you that he gained more in one year of 'my' training then he did in 20 years of 'weider' training?? YES!!!
Points to ponder as we begin the quest for greatness...

-The foundation of strength and size is built by squatting.
-Your gains will be proportionet to the effort you put into squatting.
-A strong structure needs a strong foundation (this means compound, heavy movements, namely squats, dead lifts, cleans, and overhead presses)
-Forget doing any more than 2 real worksets per body part, and remember, you can only go to TRUE failure once per workout.
-We all know it, but we don't always take it to heart; you grow while you are resting.
-There is no 'best exercise for gaining weight', food makes muscle, exercise destroys it.
-Plan to leave the gym having done something (anything) that you, up untill that day, had never done before. ie: up the weight OR reps
-Remember, success is setting a PR.
-There are three possible reasons why people don't do the heavy compound exercises (squats, deads, cleans, push presses, weighted chins and dips etc)
1) It is hard work (you're a pussy)
2) They aren't good at it (precisely why you should be doing it!)
3) They don't think it will help them.
Think of a movement that you have neglected to specialize in, ask your self which of the three reasons has prevents you from doing so, hopefully it's not one of the first two.
-This one's over used, but it aplys here; "A chain is only as strong as it's weakest link." Find your weak link and work it first every work out. Save what you're good at for last.
-The bench press is highly over rated and performed far too frequently. Overhead strength is more practical, big shoulders are what make you look big, a big chest will follow big shoulders.
-Dips are the upper body squat, learn how to put maximum effort into dipping.
-If you wan't to be strong, do what the strongest men in the world do. And forget about the advise you get in those girly magazines.
-Stop working 'muscles' and start working movements. Worry about your weakest lifts and the weakest parts of your lifts, and watch what happens to your physique...
-NO FORCED REPS! lift the damn weight by yourself for God's sake.
-On Supplements: if it's legal, it doesn't work. Save your money.
-Alcohol inhibits growth, set your prioreties strait.
-There are some HUGE dudes that have never used drugs, don't let drugs be an easy way out.
-Drugs are worthless if your training and diet isn't PERFECT. Wait until you have taken care of all the variables before you use performance enhancing drugs. Other wise you will end up like a guy I know, 5 cycles under your belt, gyno surgery, and still 175 pounds...
-There are no secrets...

So where to start? You've decided to put all the old shit away and get serious, but what now? The following workout is geared towards dudes who have been lifting, possibly for years, but have experianced very little improvement. I'm going to assume that you have been putting alot of effort into building your chest and arms, and thay are your best body parts, but they are still far from amazing. You may look at this workout and see a few things that you like, and a few things that you dislike. I would encourage you to follow this workout to a T, don't deviate from it for at least a month, give it a chance to work.

Weeeelll.... The moment we've all been waiting for has finally arrived...

The program is split up into 3 parts:
phase 1: conditioning-you gotta get into lifting shape, get that soreness out of the way so you can go HEAVY!
phase 2: Periodization
phase 3: Limit strength

phase 1
week 1
monday
powerclean 5x5 at fixed weight w/ 45 sec rest between sets
strict press up to 3 reps followed by 2 push presses. Go all out on the strict presses!
squat 1x20 (take your best for 10 and do 20)
dips 2x20
Chins 2x20
(on dips and chins add weight if you can do all 40 reps, FULL range of motion)
(don't set the barbell down between clean reps, be sure to use chalk)

wed
powerclean up to max 5 reps
pushpress up to max 5 reps
front squat 5x5 at about 65-75% of one rep max w/ 45 sec rest between sets
RDL 1x20
(make sure your front squat is ATF, just like you back squat)

Friday
strict press up to max 5 reps
powerclean up to max 5 reps
dead lift up to max 5 reps. on the last rep hold it for as long as you can.
dips 5x10 w/ 45 sec rest between sets
bent barbell row 3x12

week 2
same as week 1, increase all weights. Nothing anyone can say will make you do it, you have to WANT it, BAD!

phase 2
week 3
monday
powerclean up to max 5 reps
strict press up to max 5 reps
squat up to max 5 reps
DB incline up to max 8 reps

tuesday
zercher squats up to max 3 reps (pause each rep at the bottom for 3 seconds)
chins up to 10 rep max (weighted)

thur
DB power clean and push press up to max 5 reps
front squat up to 10 rep max
inline press 5x5 at about 65-75% of one rep max w/ 45 sec rest between sets.

saterday
power clean and push press up to 3 rep max
clean pull w/ 15% more than your last clean set for 3x3

week 4
same as week 3, UP THE WEIGHT!

week 5
same as 3 and 4, drop all reps by 2.

week 6
monday
powerclean up to 2 rep max
push press up to 3 rep max
squat up to 3 rep max

tuesday
incline press up to 3 rep max
chins up to 3 rep max, then 1xfailure
dips up to 5 rep max, then 1xfailure

wed
powerclean 3x3 at fixed weight
partial dead lift (from bottom of knee cap)up to 2 rep max

friday
Strict press 3 reps, push press 2 reps up to max.
front squat up to max 3 reps
bent barbell rows 3x8
DB incline 2x6
Hammer curls 2x5

week 7
monday
powerclean up to max 1 rep
front squat up to max 1 rep
strict press up to max 1 rep

tuesday
hang clean up to 3 rep max
back squat up to heavy 2 reps
chins up to max 10 reps
bench press up to max 5 reps

wed
powerclean up to max 1 rep
front squat up to heavy 1 rep
push press up to max 3 reps

friday
clean high pull in the rack, pins set at about knee high.
back squat up to 1 rep max
incline press up to 5 rep max
chins up to 5 rep max
dips 2x20 (weighted if you have to)
straight bar curl 2x6

week 8
same as week 7. By now your body has been pushed to the limit. This week will be the hardest week of your life if you do it right. Take care to ice and heat as needed. You have to stay healthy so that you can keep pushing BIG weights. Just keep doing variations of week 7 untill your body just can't handle it any more. Then take a few days off and start up week 1, do it all over again...

*Answers to a few questions:

-A zercher squat is performed by holding the bar in the crook of the elbow. Very painful if you don't use a towl or elbow sleeves. You then squat till your elbows are just barely touching your thighs. This is the position that you pause for three seconds at. Zerchers are relativly low taxing, but they will give you quads a good flush which
is good for active recovery.

-When I say a max of (any number) reps, I mean a max for that day. Maybe all you can get is 10 pounds below your best ever, that's OK. Just keep pushing it to the limit and your body will addapt. It would be awsome if you could set Personal Records (PR's) every time a max is called for, and you should try to, but realistically it doesn't always happen.

-it has been brought to my attention that I did not clarify the warmups... The number of warm up sets will vary for each exercise. You will need to do more warmups on the big lifts, cleans, squats, deads, push presses, then on chins, dips, inclines etc. On this one you have to play it by ear and use your own judgement. Remember, a warm, blood filled muscle is a strong one, a cold muscle is weak and easily injured.

-KEEP THE WARM UP REPS LOW! Oh my God, it's a sin to do less than 15 reps on a warmup... Listen, we want to save the energy for the BIG one, the MAX! An example warmup for the pushpress (going for a 3 rep max) would be like this: 120x5 150x5 200x3 225x3 275x3 *285x3

-The hang clean is performed similar to a powerclean except the lift is started from above the knees. you first deadlift the weight, then dip slightly and procede to use more top end pull to execute the lift.

-RDLs, romanian deadlifts, are similar to SLD except you bend the knees slightly, push the butt back, and keep your shins perfectly verticle, while mantaining a very strict flat back. these murder the hammies. A SLD is performed by simply deadlifting with locked knees.

I'm still working on this one, will keep editing, so keep checking back on it.

Please critique and critisize the above. I am always learning, so please add your own thoughts, this is an open post!!

peace

Wow, lots to think about here, bro. Training, gear, philosophy. Throw in some sex, and you've got a best seller.

Seriously, I'm going to copy this to my WP so I can go over this in detail. I know you're a newbie, so thanks for putting in all the effort on this post.

Bjaarki

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"'Til the weard of the world, stands, unforgotten,
high under Heaven, the hero's name." - Hrolf Krakki's Saga (Iceland)

BIG BUMP

I have a buddy who won't do deadlifts or squats, and your right that does make him a pussy, he also drinks five pops a day, doesn't do cardio, and wonders why he can't get ripped(he thinks his 200 situps a night is all it takes. I'm gonna show this to him in yet another attempt to HELP HIM! later, great info

Good post Bro...excellent!!!

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It's All Good Bro's!!!

peace romeo

I think every one should give ita try.