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Big Byrd
12-08-07, 2:41 pm
Whats up fellas! Just gettin on board over here tho ive been around various forums for a few years. So some of you may recoginize me. For those who dont, let take a sec to introduce myself. Im not a bodybuilder, and im not a powerlifter, tho i compete in both. Like most of you i just want to get as big and strong as i possibly can. I dont just want to lift heavy weights- i want to LOOK like i lift heavy weights too!

So if anyone has any questions about anything: training, nutrition, cardio, lifting technique, bench shirts or squat suits... whatever. I ll do my best to answer them all. And if its something i dont know, ill get to work and find out!

I look forward to spending my time on here and getting to know you guys.

TylerC
12-08-07, 2:46 pm
thanks for offering your time to help people on these boards, I think its great that we are so lucky, I don't have a question right now tho, just saying that I'll be reading the replies to those that do.

krazyassmexican
12-08-07, 2:51 pm
you are the man that was in the cage squatin last year with bobby fields and the rest of the animals rite?

Big Byrd
12-08-07, 3:30 pm
Thats right, and ill be there again this year stronger than ever!

krazyassmexican
12-08-07, 3:31 pm
Thats right, and ill be there again this year stronger than ever!

good to have you here bro
i'm for sure gonna be at your byrd cage learning ;)

thanks in advance

IRBS
12-08-07, 5:29 pm
Whats up fellas! Just gettin on board over here tho ive been around various forums for a few years. So some of you may recoginize me. For those who dont, let take a sec to introduce myself. Im not a bodybuilder, and im not a powerlifter, tho i compete in both. Like most of you i just want to get as big and strong as i possibly can. I dont just want to lift heavy weights- i want to LOOK like i lift heavy weights too!

So if anyone has any questions about anything: training, nutrition, cardio, lifting technique, bench shirts or squat suits... whatever. I ll do my best to answer them all. And if its something i dont know, ill get to work and find out!

I look forward to spending my time on here and getting to know you guys.


Good to have you here Sam. It was nice to meet you at the SPF meet on the 1st.

G Diesel
12-08-07, 7:42 pm
One of the most bad ass dudes on the planet... Total powerlifter/bber hybrid. Jacked and he squats a grand. Glad to have you here, Big Byrd. Peace, G

J-Dawg
12-08-07, 7:49 pm
Great to have ya on board BB. Can't wait to see ya squat in the Cage at the Arnold!
I'd be curious to see how a bber/powerlifter trains. Do you change up your routine drastically when training for one vs. the other? I'm sure some of the fellas here would be curious about your routine. Thanks bro!

TufffGuY
12-08-07, 7:50 pm
Whats your diet look like bro, I know you have to consume a shit load of calories for powerlifting, but how do you stay lean for bodybuilding, just curious?

Big Byrd
12-09-07, 4:22 pm
Great to have ya on board BB. Can't wait to see ya squat in the Cage at the Arnold!
I'd be curious to see how a bber/powerlifter trains. Do you change up your routine drastically when training for one vs. the other? I'm sure some of the fellas here would be curious about your routine. Thanks bro!


My training does not change much for either. Some times move thru the session really quick trying to kill my training partners (which i manage to do most of the time and makes it hard to keep consistent training partners) and sometimes ill take longer breaks so i can throw around some serious iron. But generally, i start every session with a heavy compound movement and use a 3-5 rep range most of the time on these. Singles only if im feeling really good-i never want to miss a weight less than i have hit before- its mind game that im not gonna play. My standys for each muscle group are:

Chest- flat or incline barbell bench press
back- bent over rows (the exception here is i always start with 3 sets of pullups to failure)
shoulders- seated overhead press or close grip bench
legs- squats, safety squat bar (SSB), or deadlifts

arms a little different for me and is all about variety. i dont go heavy low reps very often because i go heavy on everything else. I really go for a good pump and keep the reps controlled at about a 12-15 rep count.


The one difference i make for BB than for PL is that in PL i am training a movement, so i put squats and DLs together. When training for pure size, i alternate bent rows and deadlifts as my core work on back day, and powerlifting squats (up to a heavy set of 5) with higher rep SSB squats below parallel (3 sets of 10-12)


Powerbuilding schedule is:
M-Chest, tris (4-6 sets heavy)
T-back, bis (4-6 sets heavy), calves
W- rest
TH- shoulders, calves
F- arms (9 sets each usually super setted bi/tri for pump)
Sat- legs, calves
Sun- rest

geting ready for powerlifting meet:

M-chest tris
T- Squat/ DL
W- rest
Thurs- shoulders, bis
fri- upper back and glute ham raises
sat - rest or bis if i dont do them on thurs
sun- rest


As for now i am experimenting with a new routine on a rotating schedule which is new for me. im gonna give it a few weeks and see how things go before i post it up.

i will get to diet soon, but for now my favorite meal, that eat almost every day is 6-8 ox chicken, 1 cup rice, 1 cup birdseye mixed veggies and 1/4 cup mixed nuts all mixed together with some kind of stir fry sauce. I change the sauces for variety, but that and chocolate protein shakes are my diet staples.

Toni69
12-09-07, 4:29 pm
Hi,

I was just snooping around your vids and stuff....WoW!!! PL'ing has always intrigued me and I always felt I would be good at it and have incorporated many techniques and routines into my BB'ing agenda. I am looking foward to learning a thing or two...or three from you. :)

Welcome to the forum...and thank you for sharing your experiences and knowledge with us here..we look foward to it!

Wasteland
12-10-07, 9:12 am
It's great to have yet another experienced lifter here in the Forvm. Welcome.

Wasteland
12-10-07, 10:05 am
Whats your diet look like bro, I know you have to consume a shit load of calories for powerlifting, but how do you stay lean for bodybuilding, just curious?

Also, does your diet change significantly when you're training as a powerlifter vs. bodybuilder?

Big Byrd
12-10-07, 2:00 pm
Also, does your diet change significantly when you're training as a powerlifter vs. bodybuilder?

i eat clean year round. i really dont crave any junk--my weakness being icecream. I eat pretty much the same year round. Sometimes i will play with macros a little bit, but over the years i have learned what works well for me and i can gauge my food intake pretty well. in the beginning i was meticulous about every little detail- and i suppose it requires that in the beginning- to create a controlled enviroment where u learn what ur body needs and responds to. Over time it will come as second nature. You will be able to look at a meal on a menu at dinner and estimate the calories in your head.

The only difference betwwen trying to gain muscle or or lose fat for me, is the AMOUNT of food that i eat. I try to set a routine eating schedule--i dont diet by the way, i follow a nutritional plan. diet just doesnt sound fun! When gaining i allow myself a little more leway in what i ate. I eat more whole grain cereals, add milk to my shakes, have butter and cheese on potatoes instead of ketchup. i also eat fresh fruit year round, even during contest prep. Not major changes, but it works for me. The key is finding quality foods u enjoy eating and sticking with with for the main template.

When bulking i structure half of my daily intake. By this i mean i have 3 set meals during the day. These are my morning shake, my preworkout shake, and post workout shake. This is an everyday thing, and of course i replace the pre and post shakes with either 1 shake or a solid food meal on non training days. The rest of the meals i usually have planned out, but if i feel like going out to eat instead of eating out of tupperware at my desk, i do. But i still stick to 'clean' foods.

When trying to lean out tho, everything is set. i have a plan that has worked very well for me and i almost always resort back to it. I am no longer anal about meal times and perfect macros and all that. i allow myself a 10% factor- which i dont think i have ever hit anyways. This 10% factor is where i allow myself to eat something within moderation, that is not on my meal plan, 10% of the time. Now this may fly in the face of some of u believe, but this is for leaning out, not getting on stage (even tho i followed this for my last show and was in the best shape of my life). So what is this 10% rule? Its simple, but its not an arbitrary number just thrown out there to be guestimated. There is a specific allotment of 'slips' or 'deviances' from the plan. Here is how to do it: Take the number of meals you eat per day and multiply it by 7 days a week. This is the total number of meals u eat in a weeks time. Now, take that number and mulitply it by 10% (0.10) and u have the number of 'slips' allowed for the week.

So it would look like this:

6 meals per day X 7 days per week = 42 meals per week

42 meals X 10% = 4.2 meals, so 4 meals.

Use 5th grade math to round it up or down. Do you remember the bird beak (<) and alligator jaw (>)?

Here is the catch tho. This counts for every time u miss a meal, thats 1 slip. every time you eat something other than whats on ur plan, thats 1 slip. If you miss a meal, do not try to make it up in the next meal- if u do thats 2 slips. See how this adds up fast?

I do not allow, or 'plan' cheat meals. i stick to my plan as best i can and if my body is telling me it needs something, i give it to it. Remember, i have rarely hit the full 10% allotment, so this is not an excuse to binge. This may sound crazy and some of u may write it off as not hardcore enough, but it works, and works well. Plus i keep my sanity and enjoy a little variety in my lean-out phase.

Wasteland
12-10-07, 2:03 pm
in the beginning i was meticulous about every little detail- and i suppose it requires that in the beginning- to create a controlled enviroment where u learn what ur body needs and responds to. Over time it will come as second nature. You will be able to look at a meal on a menu at dinner and estimate the calories in your head.


Awesome and very detailed answer Big_Byrd52, thanks a lot. And I absolutely agree with what you said. You need to understand your baseline to see what works and what doesn't in the beginning and to do that, keeping a log will help a lot. With experience though, it becomes second nature. Thanks again.

xville349
12-10-07, 6:44 pm
BB-

Bro, you are JACKED! Thanks so much for the responses on your thread and your awesome lift vids. I've got two questions for you:

1. Can I ask what some of your other numbers look like? I keep reading about your massive squats--do you compete in the other lifts as well?

2. This is a general, open ended question--What advice do you have for guys with a bodybuilding background that want to make the switch to powerlifting training?

I'm getting a lot of great info off this site, but I'm still not quite sure as to some of the details of what the workouts should look like (esp. w/ non bbing techniques like speed training--and the bands/blocks stuff just confuses me!). Any books, articles, etc. you'd recommend so I can delve further into this world?

Thanks man!

Big Byrd
12-11-07, 12:23 am
I have not put together a good total in the 198s since my first meet in 2005. I went 914, 551, and 683 for a 2149 in 198s. The next year i did the same meet 1 week beofre i had shoulder surgery for a torn labrum and dislocating something in my shoulder. I was only gonna squat but i didnt want to go out like that. I squatted 1003, benched 523 somehow, and pulled only 500 which was my opener. I jumped to 675ish for a 2200 total and missed it at lockout twice because of grip. Then surgery, and a year later (this year) i hit the 1050 and then bombed out in the bench missing 635 3 times. stupid move on my part since i hadnt trained in the gear long enough. That was about 6 weeks after my bodybuilding show by the way.

Then i waited 4 weeks and did my annual NGBB APF Ga state meet for the third year. I didnt want to cut weight again, just see where i would have finished up had i not bombed. I really wanted a good total on the boards. I hit a 1063 squat, and had trouble on the setup with 1102 for my 3rd or it would have gone that day for sure. I benched a very conservative 611, and pulled 733, just missing 744 at lockout.

My best gym lifts were before the IPA meet in Aug where i hit a 1085 squat and 750 pull the same session. I bench 680 on 2 of my 4 bench shirt sessions. i only got in squat gear that one time and my only heavy pull. Remember this was about 6 weeks after my BB show.

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

My advice for a bodybuilder to transition to powerlifting is not to change much right off the bat. Stick a heavy compound movement at the beginning of each bodypart session as i mentioned above. Max-OT training would work very well as a transition.

I do not train like a powerlifter i suppose. I dont do the westside barbell training or use any bands or chains or boards. I dont do speed training or box squats or any of those things most powerlifters hold so sacred. I dont even train in my gear, at all. I just hit a number 4 weeks out and gauge my openers on that.

Do all those things work? Obviously they are working well for many people. But ALOT of people end up spinning their wheels trying to find the perfect routine. People tend to overcomplicate things. Dont worry about all that just yet. Work in some heavy squats, benches, deadlifts, and shoulder presses and u are on ur way.

A good place to find alot of articles, is elitefts.com. most of the west-side articles are directed for geared lifters (ie, squat suits, bench shirts and all that). read up on russian and bulgarian training methods, percentage training and fred hatfield. But as i said, dont make any drastic changes just yet. and Max-OT is probably the closest thing i have found published out there to i do.

norrim1
12-11-07, 12:45 am
Hey Big Byrd I have a quick question for you. What kind of program would you recomend for just regular squats. No gear, just a belt and the weight. I'm looking for something simple and effective to boost my strength is this area. Thanks for your time.

Toni69
12-11-07, 3:16 am
This is fantastic advice. Your a lot like me when it comes to diet...whether bulking or dieting and ice cream is a huge weakness for me. I cannot be left alone in a room with any sort of ice cream! LOL

I totally agree with what you said about transitioning from BB'ing to PL'ing...solid advice. I even read and re-read it. Thanks!

xville349
12-11-07, 7:04 pm
Well, with those numbers, I just better make sure I don't run into you in a dark alley after you've spent months dieting down...

Seriously, though--thanks for the great advice! It definitely makes a lot of sense. Keep us posted on your competitions and accomplishments, and best of luck in the coming year.

jer
12-11-07, 8:54 pm
I've seen all the vids and I am in awe. Just plain sick nasty. Looking forward to seeing you in the cage at the Arnold.

krazyassmexican
12-11-07, 11:09 pm
LIGHT WEIGHT BABY!
http://www.youtube.com/watch?v=VvSB34UI2-g&feature=related

BEASTOFRAGE
12-12-07, 1:53 am
and your talkin that i'm everywhere...LOL!!
good to see u here brother...
TB

RogueLion
12-12-07, 2:03 am
Whats good Big Byrd!!!???

Always a pleasure to share time with a pro. My question is this:

Are deadlifts as efficient for building mass in the legs as squats? Or do deadlifts mostly affect hammies, and squats quads?

RL

Big Byrd
12-12-07, 9:04 pm
Whats good Big Byrd!!!???

Always a pleasure to share time with a pro. My question is this:

Are deadlifts as efficient for building mass in the legs as squats? Or do deadlifts mostly affect hammies, and squats quads?

RL


Deadlifts can work the full legs, but i would not do them to the full exclusion of squats. DLs hit ur hammies and low back hard mainly. If u pull off a platform with bar just on the top of ur feet for higher reps, say 10, u will blast ur thighs and glutes.

My leg day consists of my squats, for whatever rep range followed by stiff leg deadlifts. calf raise3s if i feel like, walk for 15 minutes for recovery and thats it.

Squats can work both sides. narrow is more quad, wider is more glutes and hams. Shoulder width is just right for everything. make sure u get ur butt down to parallel to fully activate glutes and hams. If u cut ur squats high u are using mostly quad and risking injury.

RogueLion
12-13-07, 1:17 am
Alright cool. I was just curious. When I squat I get my ass real low, no point in doing it otherwise, right? Right.

Thanks for your advice. I'll hit you up shortly with more questions no doubt.

Peace
RL.

-Define Your Self-
12-13-07, 2:31 pm
just wonderin what gear you use and the ply? your 1050 looks like the centurion and wonderin how much your getting out of the suits and your shirt?

Maccabee
12-13-07, 7:59 pm
Hey Byrd,

Since you have squatted over a grand I figured you would be able to answer my qeustion best. This summer I was really training hard getting my squat numbers up and I got the job done. However, my hip joint area is soart of making those click sounds at the joints. Like the same sounds the elbow makes or when you crack your fingers. What would you recomend doing? By the way I dont feel pain there at all...its just the joint area sometimes makes those weird clickin sounds at the hip joint area. Thanks bro. I really appreciate it.

Big Byrd
12-13-07, 8:15 pm
just wonderin what gear you use and the ply? your 1050 looks like the centurion and wonderin how much your getting out of the suits and your shirt?



I use the Titan Boss suit and briefs. All this info is over in the Powerlifter Roll Call sticky in the 'power trip' section. stop by and check in over there.

http://forum.animalpak.com/showthread.php?t=13204


i have both my raw and geared numbers over there. but i get about 350 out of suit and wraps i think. shirt is hit or miss, 200-250. both are common at the upper levels.

Pizzalamp
12-13-07, 8:18 pm
Thanks Big Byrd for helping me out in tinys thread as well!

Maccabee
12-13-07, 9:07 pm
Hey Byrd,

Since you have squatted over a grand I figured you would be able to answer my qeustion best. This summer I was really training hard getting my squat numbers up and I got the job done. However, my hip joint area is soart of making those click sounds at the joints. Like the same sounds the elbow makes or when you crack your fingers. What would you recomend doing? By the way I dont feel pain there at all...its just the joint area sometimes makes those weird clickin sounds at the hip joint area. Thanks bro. I really appreciate it.

I forgot to mention that I was doing box squats, add, abb, and doing high reps but still no change. I also use Animal Flex. Thanks

Big Byrd
12-13-07, 9:13 pm
Im no doc or PT, but i would think if it doesnt hurt its not a big deal. Maybe see a chiro and get adjusted. chiropractics is great, everyone should go every few months to get put back in place. it could be a tendon popping over the joint where its just inflammed and u need to give it some time and stretch, or u just need to get ur hips and back adjusted.

Maccabee
12-13-07, 9:16 pm
Im no doc or PT, but i would think if it doesnt hurt its not a big deal. Maybe see a chiro and get adjusted. chiropractics is great, everyone should go every few months to get put back in place. it could be a tendon popping over the joint where its just inflammed and u need to give it some time and stretch, or u just need to get ur hips and back adjusted.

Wow, I had no clue that it might have to do with the back getting adjusted. I have three years of lifting and I have never been to a chiropracter, I should really go to one soon. Thanks for the help Big Byrd.

kwmantell
12-14-07, 2:29 pm
I hear your the man to ask about squats,
Ive been doing the same Squat routine for a while now about 1yr wondering if
i should change it up. It seems to be going up slowly. Do i change whats
working or do you have other suggestions.
15 reps 145 warm up
12 reps 225
12 reps 225
10-12 reps 275
6-8 reps 315
2-4 reps 375 drop to 225 failure drop to 145 failure

Thank you

Big Byrd
12-15-07, 8:23 pm
I hear your the man to ask about squats,
Ive been doing the same Squat routine for a while now about 1yr wondering if
i should change it up. It seems to be going up slowly. Do i change whats
working or do you have other suggestions.
15 reps 145 warm up
12 reps 225
12 reps 225
10-12 reps 275
6-8 reps 315
2-4 reps 375 drop to 225 failure drop to 145 failure

Thank you

what else are you doing for ur legs? is ur goal just a bigger squat, or bigger legs also?

Toni69
12-16-07, 5:09 am
I was just sitting here, eating my breakfast, watching a load of your squatting vids...so dam impressive. I was wondering, and I apologize if this is a dumbass question but I like to get views from all types of athletes and being Im a competing FBB'r, our "modus operandi" may be different as far as goals are concerned, but not so different overall. I do dabble in the PL'ing style of training a bit...cause NPC Chicka makes me!

I have had for years....2 bulging disks and a central protrusion at L5/S1...so I have good and bad training training days but either way, I train to maximum effort most of the time...except for squatting...barbell squatting that is. Over the years, my back issue has progressively become worse but I handle the best I can, like it or not.

I have been squatting up until a couple weeks ago because at this point, I cant without being is the worst pain and causing numbing through one side of my back down to my leg. I can however do heavy hacks and power squats and v-squats....leg presses too.

I was just wondering...do you train on such equipment ever? Im sorry if this is such a vague question, but Im really curious. I watch guys like you squat and I get the itch but I know if I continue I will eventually put myself out of the competing circle and Im trying to avoid that. Just that squatting seems tro be such a major part of training for both of our worlds...moreso yours. Im just really impressed with your vids! Your squats are so slow and controlled...really cool!

stump55
12-16-07, 12:57 pm
Hey Sam, I saw whe you mentioned you had surgery on your labrum. Im going though the same thing right now and and I was wandering how long your recovery was and how it feels now that your back lifting heavy?

Big Byrd
12-16-07, 11:01 pm
I was just sitting here, eating my breakfast, watching a load of your squatting vids...so dam impressive. I was wondering, and I apologize if this is a dumbass question but I like to get views from all types of athletes and being Im a competing FBB'r, our "modus operandi" may be different as far as goals are concerned, but not so different overall. I do dabble in the PL'ing style of training a bit...cause NPC Chicka makes me!

I have had for years....2 bulging disks and a central protrusion at L5/S1...so I have good and bad training training days but either way, I train to maximum effort most of the time...except for squatting...barbell squatting that is. Over the years, my back issue has progressively become worse but I handle the best I can, like it or not.

I have been squatting up until a couple weeks ago because at this point, I cant without being is the worst pain and causing numbing through one side of my back down to my leg. I can however do heavy hacks and power squats and v-squats....leg presses too.

I was just wondering...do you train on such equipment ever? Im sorry if this is such a vague question, but Im really curious. I watch guys like you squat and I get the itch but I know if I continue I will eventually put myself out of the competing circle and Im trying to avoid that. Just that squatting seems tro be such a major part of training for both of our worlds...moreso yours. Im just really impressed with your vids! Your squats are so slow and controlled...really cool!



i used to do ALOT of hack squats! when i switched to PL i stopped doing them ONLY because i switched gyms and i wanted the extra low back work. I never did like leg presses, they always round my low back at the bottom, and its just too much work loading and esp UN loading all tohose freakin plates! haha

I would not push the squats if it hurts. there are plenty of vaiations u can do w/o stressing the back so much. The hacks are great, never did a V squat. but i used to go about shoulder width, ATG on the hacks till i tapped the bottom, and it would drill my quads hams and glutes pretty hard.

Big Byrd
12-16-07, 11:09 pm
Hey Sam, I saw whe you mentioned you had surgery on your labrum. Im going though the same thing right now and and I was wandering how long your recovery was and how it feels now that your back lifting heavy?

i was in a sling for 2-3 weeks, then started PT. PT lasted about 2 months and i was very very cautious not to push it. i believe after 3 months i was cleared to lift a little bit and i was afraid i would get carried away so i just kept doing my rotator work and broom movements. At 4 months i started to train a little bit. i could only bench 200 for 10 reps, and i only did that cause the doc told me i wouldnt be able to. But i trained with 95 pounds for sets of 20-25 really slow reps. overhead presses with just the bar for sets of 15-20. at about 5-6 months i picked it up a bit, still forced myself to stay light and controlled thru march which was 6 or 7 months. at 7 or 8 months i benched 405 for 3 and 455 for a single. which is about average for me. my best consistent was 515, but i was lighter at this point so its prolly about right.


My big warning is to really pay attention to the OTHER shoulder!! i think it tries to compensate. i think i have screwed up my other one now, and i know many who say they had the same thing happen.

my endurance went thru the crapper, and my stability with DBs was aweful--thats still not back yet really at just over a year.

stump55
12-17-07, 12:11 am
Thats a long recovery bro. Im two and a half months out, still not cleared to do nothin but PT, lower body(no squats) and light pushdowns and very light curls on upper body day. How did you adjust your diet to being out of commisison for so long?

Big Byrd
12-17-07, 9:43 am
i eat clean year round for the most part. i kept cals moderate. i walked on the treadmill for 45 minutes almost every day. I also have a safety squat bar, so once i could stand the pressure on my shoulders, i started squatting 3 times a week. i kept the reps over 12, and made it as hard as possible by sitting ATG then bending over and laying my chest on my knees in the bottom before coming up.

i did no upperbody work till about 4 months, and didnt push anything till 6 months.

i took my time on the recovery. I have known too many people push the recorvery and end up hurting it again. i would have rather waited one month longer than whenever they cleared me on anything, than to screw it up and have to start all over again. You have to think, with the weights we are moving, its not gonna be the same as a normal person. sure the muscles can do more, but the joints and connective tissue are the same and prolly not ready for the kind of abuse i put mine thru. I felt it was better safe than sorry.

hjayss
12-18-07, 3:42 am
Whats up fellas! Just gettin on board over here tho ive been around various forums for a few years. So some of you may recoginize me. For those who dont, let take a sec to introduce myself. Im not a bodybuilder, and im not a powerlifter, tho i compete in both. Like most of you i just want to get as big and strong as i possibly can. I dont just want to lift heavy weights- i want to LOOK like i lift heavy weights too!

So if anyone has any questions about anything: training, nutrition, cardio, lifting technique, bench shirts or squat suits... whatever. I ll do my best to answer them all. And if its something i dont know, ill get to work and find out!

I look forward to spending my time on here and getting to know you guys.

Sorry it took me so long..Looks like you have made your mark here already...that is why I love this forum...Look forward to crossing paths with you...

IRBS
12-18-07, 2:41 pm
Sam;

What supps would you reccommend for the Powerlifter? Most supps are marketed for Bodybuilding types and it would be cool to see what Supps you think are neccessary and which ones you think a Powerlifter could do without that are popular.

Thanks,
Will

kwmantell
12-18-07, 2:46 pm
what else are you doing for ur legs? is ur goal just a bigger squat, or bigger legs also?

Leg day goes like this:
the squat routine as above...then move to leg press 4 sets with the last being a triple drop set then move to hammy curls lying and seated, then move to leg ext...sometimes i do lunges instead. im goin for a bigger squat with hopes that would mean bigger legs. i do my deadlifts on back day

Big Byrd
12-20-07, 11:34 am
Sam;

What supps would you reccommend for the Powerlifter? Most supps are marketed for Bodybuilding types and it would be cool to see what Supps you think are neccessary and which ones you think a Powerlifter could do without that are popular.

Thanks,
Will

First ill start off with what i reccomend for anyone lifting weights in budget order. so if if u are short on cash, start at the top of the list and work down to what u can afford.

multivitamin AND multimineral
healthy whole foods--anything u can kill or grow
protein supplement of some kind
creatine
glutamine
vitamin C and E complex (antioxidents)
ZMA
cell volumizers and NO products
if u need a fat burner, add a 25 mg ephedra tab to it and ur set.


for heavy lifters or older lifters, some form of Joint formula with Glucosamine, Chondrotin, and MSM. You need all 3, esp if u have sore joints. The first to help block break down of cartiledge and actually help to regenerate it. The third, MSM, has a pain killer effect. it is a derrivitive of the old DMSO. it really makes a difference, tho it does take a couple weeks to build up in ur system like most drugs. i can ALWAYS tell a difference when i run out within 2 weeks.

for endurance and energy during workouts, use some form of electrolte formula. i used to use pedialyte (yep, the baby stuff dehydration formula).

something like shock therapy as a shake before for energy and cell volume-- or the mega edge caps before and pedialyte during traing, followed by a post workout drink with waxy maize and fast proteins. something like Torrent.


I am a HUGE advocate for proper nutrition and supplement timing. Gettin the stuff u need when ur body can best use it makes a huge difference in performance and recovery.

Big Byrd
12-20-07, 11:43 am
Leg day goes like this:
the squat routine as above...then move to leg press 4 sets with the last being a triple drop set then move to hammy curls lying and seated, then move to leg ext...sometimes i do lunges instead. im goin for a bigger squat with hopes that would mean bigger legs. i do my deadlifts on back day

i personally feel that is too much leg work. leg training is VERY taxing on the whole body and really zaps into recovery ability. Learn to make the most of ur training and get legs done with fewer more intense sets.

i have had great reults training heavy one week, then higher volume the next. something like this;

wk 1-
squats 5x5. 3 heavy sets pyramiding to a near max set of 5 (for me, 545, 585, 635) so 3 sets over 75% of 1RM, last set should be around 85%

finish up with 2 all sets each of leg ext and leg curls for 15 reps



wk 2-
warm up with leg ext and leg curls super setted. moderate weight for 2-3 sets of 20
hack squats 3 sets of 10-12 or one all set of 20, rest add weight and 1 all out set of 8
leg press or leg sled with adj weight for 3 sets of 20-30 reps with same weight
finish with 2 sets of leg curls and leg ext if u got energy.

when u add in warmups, thats alot of sets. this gives u the best of both and i garuntee ur legs will start growing from the xtra rest.

dominate77
12-20-07, 9:35 pm
sup big byrd

i'm currently doing the smolov squat cycle...i've gotten past the first 4 weeks and i'm on the part where you don't squat for 2 weeks. it says to stop all squatting but to do leg presses and the like..now i'm definitely not a powerlifter, so i was wondering what kind of leg workouts should i be doing during these two weeks off? set, rep, and exercise wise?

Big Byrd
12-20-07, 11:19 pm
sup big byrd

i'm currently doing the smolov squat cycle...i've gotten past the first 4 weeks and i'm on the part where you don't squat for 2 weeks. it says to stop all squatting but to do leg presses and the like..now i'm definitely not a powerlifter, so i was wondering what kind of leg workouts should i be doing during these two weeks off? set, rep, and exercise wise?

the 2 week "switching" phase is designed to rest the central nervous system and recover. u should not strain during these 2 weeks. all work is done with copensatory acceleration. its like speed squats. i suggest u stay away from squats completely so u are fresh for the final push. do plyo jumps, box jumps, high/low jumps, jump tucks. this is to break the chain of the slow straining lifitng u have been doing. speed is power--u begin to slow after alot of heavy lifting.

dominate77
12-20-07, 11:47 pm
the 2 week "switching" phase is designed to rest the central nervous system and recover. u should not strain during these 2 weeks. all work is done with copensatory acceleration. its like speed squats. i suggest u stay away from squats completely so u are fresh for the final push. do plyo jumps, box jumps, high/low jumps, jump tucks. this is to break the chain of the slow straining lifitng u have been doing. speed is power--u begin to slow after alot of heavy lifting.

so, emphasize on the explosive part of movements is the general idea?

ok thank you big byrd, i think i could get these done after a general workout right? no need to dedicate a whole day to doing these right?

kwmantell
12-21-07, 10:48 am
i personally feel that is too much leg work. leg training is VERY taxing on the whole body and really zaps into recovery ability. Learn to make the most of ur training and get legs done with fewer more intense sets.

i have had great reults training heavy one week, then higher volume the next. something like this;

wk 1-
squats 5x5. 3 heavy sets pyramiding to a near max set of 5 (for me, 545, 585, 635) so 3 sets over 75% of 1RM, last set should be around 85%

finish up with 2 all sets each of leg ext and leg curls for 15 reps



wk 2-
warm up with leg ext and leg curls super setted. moderate weight for 2-3 sets of 20
hack squats 3 sets of 10-12 or one all set of 20, rest add weight and 1 all out set of 8
leg press or leg sled with adj weight for 3 sets of 20-30 reps with same weight
finish with 2 sets of leg curls and leg ext if u got energy.

when u add in warmups, thats alot of sets. this gives u the best of both and i garuntee ur legs will start growing from the xtra rest.


Makes Sense definitly give that a try. Appreciate the quick response bro.

Big Byrd
12-21-07, 12:27 pm
so, emphasize on the explosive part of movements is the general idea?

ok thank you big byrd, i think i could get these done after a general workout right? no need to dedicate a whole day to doing these right?


yes u can do these after any workout. remember u do not want to over wotk the legs during this time. if in doubt about whether u are or not, dont do it! it would also be a good idea to add in a moderate 20 minute walk 3-4 days these next 2 weeks for recovery and blodd flow also. Stretch alot as well.

you ARE an ANIMAL if u can finish the full SMOLOV squat routine!!! Big props just for doin the first 4 week phase!

dominate77
12-21-07, 2:51 pm
yes u can do these after any workout. remember u do not want to over wotk the legs during this time. if in doubt about whether u are or not, dont do it! it would also be a good idea to add in a moderate 20 minute walk 3-4 days these next 2 weeks for recovery and blodd flow also. Stretch alot as well.

you ARE an ANIMAL if u can finish the full SMOLOV squat routine!!! Big props just for doin the first 4 week phase!

thanks big byrd i'll get on this today

wow coming from the man that can squat over 1000, that means a lot

BoomCrane
12-21-07, 3:15 pm
I have read literature by Pavel. He put together a modified version of the smolov called the russian squat assault. He stated the smolov would have you squating 4 times a week and heavy. I have not seen the smolov routine written out. If you could please post it. Much appreciation.

BoomCrane
12-21-07, 3:21 pm
Also, for Big Byrd. When doing a routine such as the smolov or a variation as such. How do you incorporate the rest of your workout. It seems your workout would be constantly changing. Also, squats are my favorite, so if you know any other routines I can switch up with please post.

dominate77
12-21-07, 3:55 pm
I have read literature by Pavel. He put together a modified version of the smolov called the russian squat assault. He stated the smolov would have you squating 4 times a week and heavy. I have not seen the smolov routine written out. If you could please post it. Much appreciation.

http://www.joeskopec.com/smolov.html

and if you want to read about it
http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm...this one also has the routine on it, but the top one will calculate all the weights you would be using

DaFr3aK
12-21-07, 6:23 pm
im have a exercise question i usually do tricep pushdowns but ive been stuck on 90lbs for a month now with it not feeling easier.any tips to get past this nd any other tricep exercises you know?

Big Byrd
12-21-07, 11:57 pm
im have a exercise question i usually do tricep pushdowns but ive been stuck on 90lbs for a month now with it not feeling easier.any tips to get past this nd any other tricep exercises you know?

overhead presses, close grip benches, dips, board presses, skull crushers...

pressdowns is an isolation exercise so its gonna be harder to make continual improvements. focus on increasing the numbers in those movements above and u will be able to use more on pressdowns

DaFr3aK
12-22-07, 3:24 am
ok ty I will try some of these also I wanna get more on my biceps currently I use a pyramid system of 12,10,8,6 I do standing curls,preacher curls,incline db curls, nd hammer curls got anymoves I can add in nd any I can take out to hit da bicep alil more?

Big Byrd
12-22-07, 11:11 pm
ok ty I will try some of these also I wanna get more on my biceps currently I use a pyramid system of 12,10,8,6 I do standing curls,preacher curls,incline db curls, nd hammer curls got anymoves I can add in nd any I can take out to hit da bicep alil more?

u do all those on the same day? thats 16 sets for biceps!!! Yea, cut that shit in half!!!

stick to 5-6 sets on back day and then 8-9 on a full on arm day.

chins ups and pullups for arm mass.


eat and groww... u cant scuplt a pebble

DaFr3aK
12-23-07, 1:13 am
also my routine is like this

mon-shoulders,bis,tris
tue-legs
wed-off
thur-chest,back
fri-abs,cardio
sat-off
sun-off

should i change it in anyway??nd also should i change the pyramid system to a 5x5 or anything else??or leave it the same??

Big Byrd
12-23-07, 4:09 pm
also my routine is like this

mon-shoulders,bis,tris
tue-legs
wed-off
thur-chest,back
fri-abs,cardio
sat-off
sun-off

should i change it in anyway??nd also should i change the pyramid system to a 5x5 or anything else??or leave it the same??


pyramid is fine, but the first 2-3 should be warmups, and thelast 3-4 work sets. u shouldnt need to warmup for every exercise, u should be warm after the first one. maybe one groove set then jump to it after that.

its hard to cut back the volume after starting out on Arnolds Encyclopedia! but u dont need all that year round. u have to learn to cycle up and down volume and intensity. u do too much and u get into overtraining, at that point u start cutting back to begin progressing again. but u soon find urself detrained, and u will have to ramp volume back up. its a never ending cycle.

MonTanaMusCle
12-23-07, 7:52 pm
Yo big Byrd whats up those were some crazy vids earlier in the thread. quick question Do you take any pre- contest stimulants ??? I normaly only drink an energy drink to loosen me up and that seems to be enough. but I have been struggling with getting pumped up and not overyhyped. I havnt tried things like ammonia capsules or anything but Just wondering what you did to get jacked. I have a local meet in 2 months and wanted to start trying things now.

thanks for the time brother.

mcbeast
12-23-07, 7:57 pm
Yo big Byrd whats up those were some crazy vids earlier in the thread. quick question Do you take any pre- contest stimulants ??? I normaly only drink an energy drink to loosen me up and that seems to be enough. but I have been struggling with getting pumped up and not overyhyped. I havnt tried things like ammonia capsules or anything but Just wondering what you did to get jacked. I have a local meet in 2 months and wanted to start trying things now.

thanks for the time brother.

ammonia is fckin amazing....deff clears you up..i approve

TXPWRLFTR
12-23-07, 8:00 pm
I agree! Ammonia does give you a swift kick!

MonTanaMusCle
12-23-07, 8:50 pm
the only reason I havnt tried ammonia yet was because the first meet I went to I watched a guy take a big wiff and he looked like he was going to pass out.

Big Byrd
12-23-07, 11:48 pm
Yo big Byrd whats up those were some crazy vids earlier in the thread. quick question Do you take any pre- contest stimulants ??? I normaly only drink an energy drink to loosen me up and that seems to be enough. but I have been struggling with getting pumped up and not overyhyped. I havnt tried things like ammonia capsules or anything but Just wondering what you did to get jacked. I have a local meet in 2 months and wanted to start trying things now.

thanks for the time brother.

on contest days i break out an old formula i racked up on before the ephedra ban a few years ago. You remeber Ultimate Orange? well what i have is called RAGE, its almost exactly the same thing. i only use that for comps tho. its great for squats, but i seem to crash after that.

on special heavy days ill drink a sugar free Sobe energy. i have been told the shock therapy is pretty strong stuff, but havent had a chance to try it yet. soon tho.


i do not use ammonia caps very much. i just start boiling on the inside on my own. noone can see it, its like shalin up a bottle of coke before u give it to ur friend for him to open. theres no signs, noone expects it, but as soon as i get set under the bar, i pop the cap and explode.

MonTanaMusCle
12-24-07, 12:17 am
on contest days i break out an old formula i racked up on before the ephedra ban a few years ago. You remeber Ultimate Orange? well what i have is called RAGE, its almost exactly the same thing. i only use that for comps tho. its great for squats, but i seem to crash after that.

on special heavy days ill drink a sugar free Sobe energy. i have been told the shock therapy is pretty strong stuff, but havent had a chance to try it yet. soon tho.


i do not use ammonia caps very much. i just start boiling on the inside on my own. noone can see it, its like shalin up a bottle of coke before u give it to ur friend for him to open. theres no signs, noone expects it, but as soon as i get set under the bar, i pop the cap and explode.

RAGE ??? Can I still get some or is it long gone ? I'm more prepared this year then ever and I really want to give it hell. This is the last thing on my list that I feel like I need to take care of. Thanks Man

MonTanaMusCle
12-24-07, 12:22 am
I agree! Ammonia does give you a swift kick!

Is ammonia safe enough to try on just a regular lift day or save it for the meets ???

mcbeast
12-24-07, 12:24 am
Is ammonia safe enough to try on just a regular lift day or save it for the meets ???

yes it is,i use it every couple trainin days,use it on ur heaviest set of that one lift..id suggest one usage a day,no more

MonTanaMusCle
12-24-07, 12:39 am
yes it is,i use it every couple trainin days,use it on ur heaviest set of that one lift..id suggest one usage a day,no more

Thanks brother I'll give em a shot

Big Byrd
12-26-07, 9:53 pm
RAGE ??? Can I still get some or is it long gone ? I'm more prepared this year then ever and I really want to give it hell. This is the last thing on my list that I feel like I need to take care of. Thanks Man

no, RAGE is off the market now. u might can find something on ebay, but nothing is being made with ephedra or ephedrine any more as far as i know.

MonTanaMusCle
12-31-07, 12:57 am
Yo Big Byrd, whats up hey man I was just wondering what you thought was a safe amount of weight to drop in order to make a weight class. I currently weigh 222and want to make 220 lb class the meet is in 7 wks so I will be hitting the calories double time and was wondering how high I should allow my weight to get I have to weigh in the day of the meet also about 4 hrs before is the earliest I can get. I know the guy who puts the meet on and am trying to let people weigh in the night before but its not looking good.

thanks for the help brother.

TXPWRLFTR
01-01-08, 3:55 am
Just becareful how much you lose being that you have to weigh in the day of the meet. If you are competing in the 220 class..you can drop to 220-215....also depending if you are going for a high coeffecient at the meet. Many drop weight quick and suffer in their performance. I like to drop 5-10 pounds before my meets. Is this your first meet? Good luck to you bro!

Big Byrd
01-02-08, 11:26 pm
Yo Big Byrd, whats up hey man I was just wondering what you thought was a safe amount of weight to drop in order to make a weight class. I currently weigh 222and want to make 220 lb class the meet is in 7 wks so I will be hitting the calories double time and was wondering how high I should allow my weight to get I have to weigh in the day of the meet also about 4 hrs before is the earliest I can get. I know the guy who puts the meet on and am trying to let people weigh in the night before but its not looking good.

thanks for the help brother.

for the day of a meet, i would say about 7 pounds from 225-230ish would be saafe without affecting strength or lifting gear. this would be done through a water load and deplete. and a little carb depletion. u can drop about 5 just from lowering the carbs some and eating really clean foods. the last few days eat high calorie, low density foods so u dont have as much junk sittin in ur stomach.

MonTanaMusCle
01-03-08, 9:13 pm
Just becareful how much you lose being that you have to weigh in the day of the meet. If you are competing in the 220 class..you can drop to 220-215....also depending if you are going for a high coeffecient at the meet. Many drop weight quick and suffer in their performance. I like to drop 5-10 pounds before my meets. Is this your first meet? Good luck to you bro!

No its my third comp. But Ive never tried to make a weight class because I was worried about numbers more then making weight. i'll give myself 5-7 lbs. We'll see how it goes thanks man for the help

MonTanaMusCle
01-03-08, 9:15 pm
for the day of a meet, i would say about 7 pounds from 225-230ish would be saafe without affecting strength or lifting gear. this would be done through a water load and deplete. and a little carb depletion. u can drop about 5 just from lowering the carbs some and eating really clean foods. the last few days eat high calorie, low density foods so u dont have as much junk sittin in ur stomach.

I'll have to try that carb depletion technique i'm a pretty clean eater right now so I'll just give it a shot and see how it goes. I guess I'll know if it worked or not Thanks alot brother.

Big Byrd
01-03-08, 10:43 pm
I'll have to try that carb depletion technique i'm a pretty clean eater right now so I'll just give it a shot and see how it goes. I guess I'll know if it worked or not Thanks alot brother.

just remember that when u are CARB depleting, u are not CALORIE depleting. alot of people make this mistake. keep ur calories high and add healthy fats and more protein. salmon, nuts, peanut butter, cheese, steak.... and take a fiber supplement, metimucil or something the last 2 weeks to keep things moving through.

Rexor91
01-11-08, 3:53 pm
My training does not change much for either. Some times move thru the session really quick trying to kill my training partners (which i manage to do most of the time and makes it hard to keep consistent training partners)

How dare you!? LoL, I know how it goes bra. Please believe, Rex never broke... always came back askin for more!

Pizzalamp
01-12-08, 1:16 am
Hello Big Byrd
Right when youre about to pull a heavy deadlift, or just as youre getting under an insanely heavy squat, what goes through your mind? Is there something you think to get ready for the lift?

thanks!
Grant

Big Byrd
01-12-08, 3:38 pm
Hey Big Byrd I have a quick question for you. What kind of program would you recomend for just regular squats. No gear, just a belt and the weight. I'm looking for something simple and effective to boost my strength is this area. Thanks for your time.

Sorry for the long delay man. My comp kept showing my post as the last one so i didnt think there had been any activity in here.

I only train squats with a belt, and rarely use that either. I like to squat and pull together since squats really hit my low back hard.

why dont u post up what u are doing now and i can offer better advice for u. i really believe the effectiveness of any routine is based on the results of the one you just finished up.

dominate77
01-15-08, 11:25 pm
hows it going big byrd?

Whenever i squat with a wide stance, anything wider than shoulder width, i get this weird pulling feeling on my left hamstring, and it's only when i go wider out so going with instinct i just squat with a shoulder width stance

now i'd like to start going wider but i don't want to...tear something or anything that would put me out of commission

so i'm just wondering do you know what this may be? is it just something that will go away after a couple months? i mean i've had it for a few months already and just expected it to go away but it hasn't yet

Big Byrd
01-16-08, 10:18 am
hows it going big byrd?

Whenever i squat with a wide stance, anything wider than shoulder width, i get this weird pulling feeling on my left hamstring, and it's only when i go wider out so going with instinct i just squat with a shoulder width stance

now i'd like to start going wider but i don't want to...tear something or anything that would put me out of commission

so i'm just wondering do you know what this may be? is it just something that will go away after a couple months? i mean i've had it for a few months already and just expected it to go away but it hasn't yet

not sure what that is. could be a lack of hamstring flexability, or could be that muscle is weak comparitively and its not used to the wieght and technique yet. does it hurt on the lighter sets also?

dominate77
01-16-08, 6:33 pm
not sure what that is. could be a lack of hamstring flexability, or could be that muscle is weak comparitively and its not used to the wieght and technique yet. does it hurt on the lighter sets also?

yeah it does, it even hurts in just a body weight squat, but it's fine shoulder width

stump55
01-17-08, 1:13 am
What's your take on sleep?I know everyone says eight hours,but I read where some pro BB'ers get 5 and thats all they need.If I get between 5-7 I feel great.If I get eight or more I feel drowzy all day.Do you think five is all my body needs or should I still shoot for 8?

Big Byrd
01-17-08, 1:30 pm
yeah it does, it even hurts in just a body weight squat, but it's fine shoulder width

im not sure then. does it get any better as it gets warm and loosens up?

Big Byrd
01-17-08, 1:34 pm
What's your take on sleep?I know everyone says eight hours,but I read where some pro BB'ers get 5 and thats all they need.If I get between 5-7 I feel great.If I get eight or more I feel drowzy all day.Do you think five is all my body needs or should I still shoot for 8?

i feel about the same way man. i usually sleep about 6-7. if i had it my way i would sleep 6 and take a 45minute to hour nap mid day sometime, but its hard to do that these days. i try to go to the tanning bed after work on trainning days and get in a quick 20 minute power nap before i train. really helps me relax and refresh. acts a transition between work and training.

ronnie coleman only sleeps about 5-6 hours in his video. when u are dieting hard for a show ur metablism gets goin so hard it is difficult to sleep more than 5-6 hours at a time anyways.

dominate77
01-18-08, 12:20 am
im not sure then. does it get any better as it gets warm and loosens up?

well...i haven't ever warmed up in that stance, i think it might screw up...today it bothered me less than it has since it started

Big Byrd
01-18-08, 9:15 am
well be sure to warm it up really good. walk a few minutes before doing legs, do some very light high rep leg curls just to get some blood moving, and work in slow. if that still hurts after that, then all i can say is dont do it! haha it takes me a very long time to get my right hip loosened up to squat. icy hot or capsation helps alot too.

dominate77
01-18-08, 9:07 pm
well be sure to warm it up really good. walk a few minutes before doing legs, do some very light high rep leg curls just to get some blood moving, and work in slow. if that still hurts after that, then all i can say is dont do it! haha it takes me a very long time to get my right hip loosened up to squat. icy hot or capsation helps alot too.

i never thought to try that...and icy hot sounds like a good idea..thanks man

Rexor91
01-22-08, 2:16 pm
i never thought to try that...and icy hot sounds like a good idea..thanks man

Sambo... what you plannin' on putting up in the Cage this year?

krazyassmexican
01-29-08, 2:17 pm
hey byrd how are you G?
i pmed you a few days ago

Rexor91
01-29-08, 2:20 pm
lol

Big Byrd
01-31-08, 12:08 am
Sambo... what you plannin' on putting up in the Cage this year?

i dont know? im thinkin about just squattin in knee wraps and belt only. i would like to hit an 8plus walk out raw squat at 210. ill let Freakshow (brian weston) squat in the suit.

What does everyone else want to see?

Maharg
01-31-08, 12:11 am
i dont know? im thinkin about just squattin in knee wraps and belt only. i would like to hit an 8plus walk out raw squat at 210. ill let Freakshow (brian weston) squat in the suit.

What does everyone else want to see?

Knee wraps and Belt only would be awesome.

Big Byrd
01-31-08, 12:11 am
lol

u aint right! so is jake comin with u or what? right now its u, me, mr. dazzle, sean, and maybe brent (scotts brother) and his girl, renee and little man, and maybe scott but he has a bunch to do gettin married the next weekend. thinkin we can rent a van if we need to, it would be cheaper than gas for 2 cars probably

Rexor91
01-31-08, 10:59 am
u aint right! so is jake comin with u or what? right now its u, me, mr. dazzle, sean, and maybe brent (scotts brother) and his girl, renee and little man, and maybe scott but he has a bunch to do gettin married the next weekend. thinkin we can rent a van if we need to, it would be cheaper than gas for 2 cars probably

Good hell, lmao, it's gonna be a circus in that damn room lol. Well, I dont think so... I dont think he want's to get a ticket, and it's hella exspensive flyin into Knoxville... I may just fly straight to Columbus and meet you guys at the hotel, still a ticket to Columbs is $400

dominate77
02-01-08, 11:18 pm
hey big byrd, how long do you think i should wait to start doing another smolov squat cycle? i was planning a few months but now i'm already wanting to do it again but would that be bad since it ended a few weeks ago? this time i'm only planning to do the first month though

Rexor91
02-04-08, 11:55 am
hey big byrd, how long do you think i should wait to start doing another smolov squat cycle? i was planning a few months but now i'm already wanting to do it again but would that be bad since it ended a few weeks ago? this time i'm only planning to do the first month though

I'd say wait a least 4-6 weeks, just to let everything recover fully and shock your system with a new workout for a few weeks. And that Smolov cycle looks hard has hell, never done it

Big Byrd
02-04-08, 2:17 pm
hey big byrd, how long do you think i should wait to start doing another smolov squat cycle? i was planning a few months but now i'm already wanting to do it again but would that be bad since it ended a few weeks ago? this time i'm only planning to do the first month though

i would do a few weeks with no back squatting. do fronts or SSB or zerchers. 2-4 weeks, then a week or 2 of rest and plyos then hit it again if ur ready.

it is a shock to most peoples systems, but if u are used to that kind of volume, it wont hit u as hard. powerlifters look at my volume and tell me im nuts... i look at some bodybuilders volume and think, thats nuts.... it all depends on what u have adapted to.

Rexor91
02-04-08, 2:38 pm
i would do a few weeks with no back squatting. do fronts or SSB or zerchers. 2-4 weeks, then a week or 2 of rest and plyos then hit it again if ur ready.

it is a shock to most peoples systems, but if u are used to that kind of volume, it wont hit u as hard. powerlifters look at my volume and tell me im nuts... i look at some bodybuilders volume and think, thats nuts.... it all depends on what u have adapted to.

Zerchers... is that where you hold the weight in your forearms?

dominate77
02-04-08, 11:26 pm
I'd say wait a least 4-6 weeks, just to let everything recover fully and shock your system with a new workout for a few weeks. And that Smolov cycle looks hard has hell, never done it

oh yeah, it's really hard, but the first part of it i never missed a rep, but after the first week of the second phase i started missing reps


i would do a few weeks with no back squatting. do fronts or SSB or zerchers. 2-4 weeks, then a week or 2 of rest and plyos then hit it again if ur ready.

it is a shock to most peoples systems, but if u are used to that kind of volume, it wont hit u as hard. powerlifters look at my volume and tell me im nuts... i look at some bodybuilders volume and think, thats nuts.... it all depends on what u have adapted to.


wont be able to completely stop squatting, body D class makes us but for two weeks it's only been 1 a week sessions...but thats good news that i can do it that soon, i thought i was going to have to wait a long time to do it again...i guess i'll start it within a month or two than



thanks man

Rexor91
02-12-08, 12:08 pm
Hey Samyou, how's training going fella?

Enforcer
02-12-08, 1:02 pm
Can't wait to see you squat at the Arnold. Good luck moving the iron. Later, Meat.

flamey40
02-15-08, 10:07 am
Hey Byrd,

I just started reading up on your thread and I gotta say I'm liking it. I read in the beginning that one of your favorite meals is 6-8 oz chicken, 1 cup rice, 1 cup mixed veggies, and 1/4 cup of nuts. I was wondering, could write out your meals for a day so I can take a look at what that would be like. Currently I do 6 whole meals a day which isn't bad but I'm looking to incorporate shakes into my diet which would make it a lot easier to do. I work 8 hours a day and sometimes I get into a jam trying to eat whole foods at work when downing a shake would be a lot easier. Just curious what your nutritional plan looks like and what your shakes consist of. Thanks

Big Byrd
02-15-08, 11:35 am
Hey Byrd,

I just started reading up on your thread and I gotta say I'm liking it. I read in the beginning that one of your favorite meals is 6-8 oz chicken, 1 cup rice, 1 cup mixed veggies, and 1/4 cup of nuts. I was wondering, could write out your meals for a day so I can take a look at what that would be like. Currently I do 6 whole meals a day which isn't bad but I'm looking to incorporate shakes into my diet which would make it a lot easier to do. I work 8 hours a day and sometimes I get into a jam trying to eat whole foods at work when downing a shake would be a lot easier. Just curious what your nutritional plan looks like and what your shakes consist of. Thanks

yea man, ill post that up for u. I know what its like bein busy. I work 30 hours a week as a paralegal at a law firm while taking 15 hours of political science pre-law classes plus training and then fixin all the freakin food.... so yea it gets tough at times. i gotta get to my next class right now, but ill post it up over the weekend.

Big Byrd
02-15-08, 11:37 am
Hey Samyou, how's training going fella?

What up slut!? my back is FINALLY feelin better! such a relief. that 3 months off all leg and low back stress helped out, and i didnt lose a thing. I squatted 705 sunday in just a belt at just 210 pounds. Startin to get the fire again to train hard, so things should be pickin up soon.

i gotta tell u a funny ass story bout yesterday! haha

mcbeast
02-15-08, 11:51 am
i have an upcoming comp,bench and dead.The bench is bw for reps,any pointers on how to increase my reps?

Rexor91
02-15-08, 12:10 pm
What up slut!? my back is FINALLY feelin better! such a relief. that 3 months off all leg and low back stress helped out, and i didnt lose a thing. I squatted 705 sunday in just a belt at just 210 pounds. Startin to get the fire again to train hard, so things should be pickin up soon.

i gotta tell u a funny ass story bout yesterday! haha

Slut? I will rule you, why are dwarfs so damn inconsiderate!? lmao, Good... I think my hamstrings are FINALLY starting to friggin grow, my quads still kinda dwarf them... and my calves just make them look stupid... they they are getting there :(

Big Byrd
02-16-08, 6:14 pm
i have an upcoming comp,bench and dead.The bench is bw for reps,any pointers on how to increase my reps?

practice doing reps with ur bodyweight. do it everyday as a warmup. do 2-3 sets every day either at the beginning of ur workout, or spaced throughout it. DO NOT go to failure to train it. test it now, see where its at. then each time u do it stop before u have to start taking pauses at the top. prolly 5-7 short of failure. it will increase quickly just like pullups. i built up to 42 pullups this way at one point.

Big Byrd
02-16-08, 6:16 pm
Slut? I will rule you, why are dwarfs so damn inconsiderate!? lmao, Good... I think my hamstrings are FINALLY starting to friggin grow, my quads still kinda dwarf them... and my calves just make them look stupid... they they are getting there :(

Went and trained with boy Tory today up in Nashville. Damn he is HUGE! biggest and leanest ive ever seen him! and he has no desire to compete either... treys big ass went with me, so u know i had a complex all day being just 210 around both of them at 275. fuck some abs... i gotta get huge! haha

mcbeast
02-16-08, 7:04 pm
practice doing reps with ur bodyweight. do it everyday as a warmup. do 2-3 sets every day either at the beginning of ur workout, or spaced throughout it. DO NOT go to failure to train it. test it now, see where its at. then each time u do it stop before u have to start taking pauses at the top. prolly 5-7 short of failure. it will increase quickly just like pullups. i built up to 42 pullups this way at one point.

im resting around 196 now,im competing at 181,so practice with 185? and everytime i workout? (back day,legs,arms,chest)?

Rexor91
02-18-08, 1:40 pm
Went and trained with boy Tory today up in Nashville. Damn he is HUGE! biggest and leanest ive ever seen him! and he has no desire to compete either... treys big ass went with me, so u know i had a complex all day being just 210 around both of them at 275. fuck some abs... i gotta get huge! haha

lmao, I didn't know he was in Nash... I wanna meet him. He goin' the Classic? What did you guys do? Fuck abs. lmao

Big Byrd
02-18-08, 9:48 pm
lmao, I didn't know he was in Nash... I wanna meet him. He goin' the Classic? What did you guys do? Fuck abs. lmao

thats easy to say when youve never had em! haha dieting sux! its easier to keep it off than take it off fo sho!

not sure if he is goin to classic or not.

Big Byrd
02-18-08, 9:49 pm
im resting around 196 now,im competing at 181,so practice with 185? and everytime i workout? (back day,legs,arms,chest)?

are u dieting in to this or just cutting weight? pratice whatever weight u will be using at the comp.

Rexor91
02-19-08, 12:52 pm
thats easy to say when youve never had em! haha dieting sux! its easier to keep it off than take it off fo sho!

not sure if he is goin to classic or not.

I had 4 when I went to camp down is Mississippi you bastard! Thank you very much! You never were that supporting :(

Big Byrd
02-19-08, 3:11 pm
I had 4 when I went to camp down is Mississippi you bastard! Thank you very much! You never were that supporting :(

what year was that!? ahaha

u know i like em thick...

mcbeast
02-19-08, 3:16 pm
are u dieting in to this or just cutting weight? pratice whatever weight u will be using at the comp.

eh,dk anymore...id like to hit 181 for the comp,after cycle2 of cuts/diuretic i think i can make it...afterwards if i get back to high 180s i wont mind tho...id like to have a few pounds permanently dropped tho..and with summer comin along ill be outside more and i always drop weight that time of year =]

Rexor91
02-19-08, 3:54 pm
what year was that!? ahaha

u know i like em thick...

04... lmao, I hate you bastard. Did you send my damn goods for the Classic yet?

Rexor91
02-19-08, 3:55 pm
Just got Jake to sign up on here... he is JWalters09

smb
03-04-08, 8:21 pm
cant wait to see that diet byrd

Rexor91
03-05-08, 4:20 pm
You decide for sure to do the Battle on the River this year? Or just gonna keep eatin?

jer
03-05-08, 5:20 pm
Just wanted to stop in your thread and say it was blast watching you do your thing in The Cage this weekend.

Glad I got to meet you.
http://i230.photobucket.com/albums/ee95/jeratwater/The%20CAGE/IMG_0715.jpg

Rexor91
03-05-08, 5:40 pm
Hey SamU, here is a vid of your squat girl. Stay cute!

http://s152.photobucket.com/albums/s189/rcrott1/Arnold%20Classic/?action=view&current=MVI_0966-1.flv

Big Byrd
03-06-08, 2:51 pm
You decide for sure to do the Battle on the River this year? Or just gonna keep eatin?

Apparently Im doin the damn thing... at least thats what im bein told...

So diet started this week. im 15 weeks out and weight is way down. Im sittin at 218 and gotta get it up the next 5 weeks. Shootin for 230 before comin down the last 10 weeks and gettin on stage about 210-215. go the diet laid out finally, and may post that up later in here or in a new thread in the training logs. i dont want everyone searching 6 pages to get to it.

Big Byrd
03-06-08, 2:52 pm
Just wanted to stop in your thread and say it was blast watching you do your thing in The Cage this weekend.

Glad I got to meet you.
http://i230.photobucket.com/albums/ee95/jeratwater/The%20CAGE/IMG_0715.jpg

Thanks man, i got to meet alot of u guys. and thanks for all the pics. i got lazy and didnt take many, so im stealing everyone elses haha

Big Byrd
03-06-08, 2:55 pm
Hey SamU, here is a vid of your squat girl. Stay cute!

http://s152.photobucket.com/albums/s189/rcrott1/Arnold%20Classic/?action=view&current=MVI_0966-1.flv

That was 645. Felt way easy, so i dont know how or why i got buried with 700 on the next one? it had to have been the whip in the bar carry me into the hole? IDK. Then my knee wrap squat so ugly i cringed when i watched it! i was all out of form where im not used to usin em.

Got a raw PL meet in 6 weeks, a bb show 9 weeks after that, and a geared PL meet 9 weeks after the BB show. im gonna be busy... haha

Rexor91
03-06-08, 3:50 pm
That was 645. Felt way easy, so i dont know how or why i got buried with 700 on the next one? it had to have been the whip in the bar carry me into the hole? IDK. Then my knee wrap squat so ugly i cringed when i watched it! i was all out of form where im not used to usin em.

Got a raw PL meet in 6 weeks, a bb show 9 weeks after that, and a geared PL meet 9 weeks after the BB show. im gonna be busy... haha

No doubt.... which raw meet are you doin'?

Rexor91
03-06-08, 3:53 pm
Apparently Im doin the damn thing... at least thats what im bein told...

So diet started this week. im 15 weeks out and weight is way down. Im sittin at 218 and gotta get it up the next 5 weeks. Shootin for 230 before comin down the last 10 weeks and gettin on stage about 210-215. go the diet laid out finally, and may post that up later in here or in a new thread in the training logs. i dont want everyone searching 6 pages to get to it.

Werd, I hear ya... I've finally broke down. I'm dieting. Started it officially. Playin with it for the next week to get my macro's in check then it's go time!! Football or not lol, hopefully I wont get cut for droppin' weight... You'd be so proud lol

Brutus_515
03-06-08, 3:59 pm
hey man like everyone else it was a pleasure meeting you this weekend?...I didnt know you were into the bbing aspect of the sport....cool man you got another follower....unless rex jacks up your thread with his made up "wErds"...I am subbed for the ride....Oh yeah my wife said you look like a short jacked stiffler...lol...I guess that is a complement....

Rexor91
03-06-08, 4:19 pm
hey man like everyone else it was a pleasure meeting you this weekend?...I didnt know you were into the bbing aspect of the sport....cool man you got another follower....unless rex jacks up your thread with his made up "wErds"...I am subbed for the ride....Oh yeah my wife said you look like a short jacked stiffler...lol...I guess that is a complement....

wErd. dick lol

Big Byrd
03-07-08, 12:48 pm
hey man like everyone else it was a pleasure meeting you this weekend?...I didnt know you were into the bbing aspect of the sport....cool man you got another follower....unless rex jacks up your thread with his made up "wErds"...I am subbed for the ride....Oh yeah my wife said you look like a short jacked stiffler...lol...I guess that is a complement....

haha thanks man. i get that all the time. esp when i dont have my beard. itll prolly come off when it gets hotter here.. i hate southern summers!

Rex, doin one down in ATL on June 16th or 18th or whatever that sat is. its an all raw apf meet put on by NGBB.

Rexor91
03-07-08, 1:35 pm
haha thanks man. i get that all the time. esp when i dont have my beard. itll prolly come off when it gets hotter here.. i hate southern summers!

Rex, doin one down in ATL on June 16th or 18th or whatever that sat is. its an all raw apf meet put on by NGBB.

Nice... that's what I'm talkin' about

Brutus_515
03-07-08, 3:24 pm
haha yeah dude I lived down south for a bit.....alittle to hot for me!

anyhow with all this bodybuilding and powerlifting..how drastically do you change your diet?...and training do you just add isolation exersises and cardio as a thought out plan or do you just wing it...

dominate77
03-07-08, 8:12 pm
sup byrd? what do you think about doing a smolov for a lift other than squat?
do you think it could work for bench/deadlift/or powerclean?

ADURO
03-07-08, 8:27 pm
Hey,
wanted to say you were awesome at the cage this year and it got me ready to attack the iron. I have a 2 quick questions... I am looking to compete sometime in late april or early may in the 114lb weight class. I am working to bring up my squat with some of the tips I have been reading in the thread and my lifts look something like this:

All Raw:
Bench- 190 , Dead-250, Squat-155 = 595 total

Is this competitive or realistic to compete in 2 months? I am about to buy a bench shirt, how do I incorporate that into my routine?

Thanks!

Until Next Time,
Persevere

patrick
03-07-08, 9:35 pm
Byrdman-

Very impressive squatting @ the cage bro! Pound for pound hands down the strongest man I've ever seen! Hopefully next year the bar will be better. Thanx for the show.
Patrick

shortstack
03-10-08, 9:34 am
Here's a few I took of ya too.

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2908.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2913.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2921.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2918.jpg

I have some of ya squatting also if ya want those I'll post em up.
Shortstack

TufffGuY
03-10-08, 5:35 pm
Here's a few I took of ya too.

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2908.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2913.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2921.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2918.jpg

I have some of ya squatting also if ya want those I'll post em up.
Shortstack

Hey Byrd In that first pic, where did you get that shirt?

Toni69
03-10-08, 6:09 pm
Here's a few I took of ya too.

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2908.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2913.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2921.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2918.jpg

I have some of ya squatting also if ya want those I'll post em up.
Shortstack

Cool pics Jeremy! Hey Sam, it was so cool meeting you and watching you do your thing. I wish you the best of luck and success always, you kick ass man!

Elite
03-10-08, 6:15 pm
Hey Byrd In that first pic, where did you get that shirt?

Thats the limited edition 'Cage Iconic' and i was too slow to buy one, by the saturday they were sold out.

Was amazing watching you do your thing in the cage Sam, inspirational squatting. Im honing your technique and applying it to my squat.

smb
03-10-08, 7:03 pm
did you get a chance to put up your diet sam. im real anxious to check it out. thanxs

Brutus_515
03-11-08, 8:42 pm
Sam!....this is going to sound dumb but I am corious...how many pairs of chuck's have you blown out?...lol

Phil800101
03-11-08, 11:00 pm
Here's some pics/vids I took of the squat-off:

http://s273.photobucket.com/albums/jj206/Phil800101/Squat%20Off/

Here's a pic of you and me at the Cage:

http://s273.photobucket.com/albums/jj206/Phil800101/Phil800101%20at%20the%20Arnold%20Expo/?action=view&current=Pic050-1.jpg

It was great meeting you at the Cage Sam, your squat demo was awesome! The fact that you wear Chucks when you squat (I do too) made it even cooler for me.

Big Byrd
03-12-08, 9:48 am
haha yeah dude I lived down south for a bit.....alittle to hot for me!

anyhow with all this bodybuilding and powerlifting..how drastically do you change your diet?...and training do you just add isolation exersises and cardio as a thought out plan or do you just wing it...

i eat pretty clean year round, so not too much changes. i just increase or decrease how much of it i eat depending on my goals. when i diet i eat alot more veggies and when not i decrease them some and replace with a starch like rice or potato.

quick example here;

when bulking or maintaining, lunch might look like this: 1 cup rice, 1/2 cup frozen mixed veggies, 1/4 cup nuts, 1 chicken breast (6-8 oz cooked wgt), with some chinese sauce like general tzo or thai peanut for flavor.

when dieting i just eat 1/2 cup rice and 1.5 cups mixed veggies, 1/4 cup nuts still and chicken and sauce the same.

when cutting real low i drop the nuts first, then the sauce, then the rice while upping veggies to 2 cups.

nothing really drastic anymore

Big Byrd
03-12-08, 9:49 am
Byrdman-

Very impressive squatting @ the cage bro! Pound for pound hands down the strongest man I've ever seen! Hopefully next year the bar will be better. Thanx for the show.
Patrick

Big Gene said he will bring his monolift and squat bar next year, then we can do some real lifting!

Big Byrd
03-12-08, 9:51 am
Here's a few I took of ya too.

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2908.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2913.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2921.jpg

http://i249.photobucket.com/albums/gg232/shortstack74/Arnold%20Classic/100_2918.jpg

I have some of ya squatting also if ya want those I'll post em up.
Shortstack


Great shots! thanks alot! if u have my 645 could u send it to me at ipgtraining@gmail.com so i can put it up on a website im having built? thanks

Big Byrd
03-12-08, 9:55 am
Thats the limited edition 'Cage Iconic' and i was too slow to buy one, by the saturday they were sold out.

Was amazing watching you do your thing in the cage Sam, inspirational squatting. Im honing your technique and applying it to my squat.

the thing with technique is repitition. it has to be second nature... cause when u crawl under some heavy ass weight, instinct is to do whatever it takes to get back up--hopefully technique will take over.

Even tho i missed that 700, watching the vid i was very impressed with my own technique. i stalled out in perfect form. everything stayed the same. knees stayed out, back didnt round, hips didnt shoot up... it was a perfect failure. so i gotta at least be pleased with that.

Big Byrd
03-12-08, 9:56 am
Cool pics Jeremy! Hey Sam, it was so cool meeting you and watching you do your thing. I wish you the best of luck and success always, you kick ass man!

thanks Toni, it was great to meet u for the that little bit. My girl saw ur pic and was like, she is stacked!

Big Byrd
03-12-08, 9:57 am
did you get a chance to put up your diet sam. im real anxious to check it out. thanxs

not yet, i was tweaking it just a little, and im on spring break, so i have been trying to stay off the computer and relax.... u see how well thats going haha. ill get it up soon in a training log.

Big Byrd
03-12-08, 9:59 am
Sam!....this is going to sound dumb but I am corious...how many pairs of chuck's have you blown out?...lol

been using the same pair since i got them in 04. they have a nice blood stain on the toes from a missed squat in 04 that reminds me to stay focused under the bar... and above all else... i better not miss!

Toni69
03-12-08, 9:59 am
thanks Toni, it was great to meet u for the that little bit. My girl saw ur pic and was like, she is stacked!

OMG! I hope she wasnt all like why is that girl all hugging on you? LOL...Im stacked? whatever! LOL

Next year tell her to tag along so her and I can meet and cheer you on when your squatting like the beast that you are! Incredible man! Keep doin what your doin and God Bless!

Big Byrd
03-12-08, 10:02 am
Here's some pics/vids I took of the squat-off:

http://s273.photobucket.com/albums/jj206/Phil800101/Squat%20Off/

Here's a pic of you and me at the Cage:

http://s273.photobucket.com/albums/jj206/Phil800101/Phil800101%20at%20the%20Arnold%20Expo/?action=view&current=Pic050-1.jpg

It was great meeting you at the Cage Sam, your squat demo was awesome! The fact that you wear Chucks when you squat (I do too) made it even cooler for me.

Hey Phil... did u ever leave the CAGE? haha u were there about every time i looked around.

i have been experimenting with some OLY shoes lately but cant get comfortable in them with a low bar and medium stance. i have been having alot of hip and low back problems lately and im trying to find a way around it. not sure what it is, but i think its IT band for the hip, and tight glutes/hip flexors are causing the low back stuff.

Phil800101
03-12-08, 11:11 am
Hey Phil... did u ever leave the CAGE? haha u were there about every time i looked around.

i have been experimenting with some OLY shoes lately but cant get comfortable in them with a low bar and medium stance. i have been having alot of hip and low back problems lately and im trying to find a way around it. not sure what it is, but i think its IT band for the hip, and tight glutes/hip flexors are causing the low back stuff.

Lol, yeah, I spent most of my weekend there. I did my perusing of the rest of the Expo on Friday, Saturday morning, and Sunday...whenever there were the lifting contests at the Cage.

I've heard good things about OLY shoes, hopefully you can find some that are comfortable.

I've never had IT band problems before, but I have sprained/strained my hip flexor on my left side. Not very comfortable to say the least. I hope you can find out what's wrong and get it taken care of soon. Whatever it is, I know you'll overcome it.

Brutus_515
03-12-08, 12:29 pm
i eat pretty clean year round, so not too much changes. i just increase or decrease how much of it i eat depending on my goals. when i diet i eat alot more veggies and when not i decrease them some and replace with a starch like rice or potato.

quick example here;

when bulking or maintaining, lunch might look like this: 1 cup rice, 1/2 cup frozen mixed veggies, 1/4 cup nuts, 1 chicken breast (6-8 oz cooked wgt), with some chinese sauce like general tzo or thai peanut for flavor.

when dieting i just eat 1/2 cup rice and 1.5 cups mixed veggies, 1/4 cup nuts still and chicken and sauce the same.

when cutting real low i drop the nuts first, then the sauce, then the rice while upping veggies to 2 cups.

nothing really drastic anymore


Sam,

Thanks for the example!...

You eat clean all year and keep in decent condition (i take it)...I am getting ready for my first contest prep for a show in september...and I try to eat as clean but get some shit food in there some time....(i got a prenant wife I cant help but sneak a few cookies and ice cream in there lol)...and actaully helped me alot for my first "official" offseason

How much weight do us usually gain or lose when going from powerlifting to your "peak" for a bodybuilding show?...I am not a scale guy I mainly look at the mirror or have someone look at me from time to time....to get feed back?

Just courious I am really intreaged (spelling) by both bodybuilding and powerlifting.

shortstack
03-12-08, 10:28 pm
Great shots! thanks alot! if u have my 645 could u send it to me at ipgtraining@gmail.com so i can put it up on a website im having built? thanks

No problem Byrd, I'll have them on there shortly.
Shortstack

Big Byrd
03-12-08, 11:30 pm
Sam,

Thanks for the example!...

You eat clean all year and keep in decent condition (i take it)...I am getting ready for my first contest prep for a show in september...and I try to eat as clean but get some shit food in there some time....(i got a prenant wife I cant help but sneak a few cookies and ice cream in there lol)...and actaully helped me alot for my first "official" offseason

How much weight do us usually gain or lose when going from powerlifting to your "peak" for a bodybuilding show?...I am not a scale guy I mainly look at the mirror or have someone look at me from time to time....to get feed back?

Just courious I am really intreaged (spelling) by both bodybuilding and powerlifting.

Dont get me wrong.. i have more than my fair share of peanut butter! haha ice cream is a HUGE weakness. its like alcoholism for me. its all or none, so i have to stay away.

I feel u have to eat some good stuff every once in a while. i rarely go overboard on it, but when i do, i feel sluggish and bloated and lethargic which reminds me exactly why i dont eat that crap anymore! My main "cheat meals" are steak with loaded potato and IHOP breakfasts and pancakes. Most are just at the steakhouse so nothin crazy.

I never thought i would say this... but i dont like being big. well, the bloated, stuffed, i cant tie my shoes, take a shower or walk the mall without getting out of breath 'big'. i stay a comfortable weight most of the year, for me about 220, and diet hard before summer then blow up on the rebound. I stay about the same weight from maintenence thru BB diet, then gained about 10-15 after for about 3 months. I would say for about 5 months i just maintain and eat and do what i want, diet hard for 3-4, and rebound for 3-4 months.

Last year i started my diet at 215, ate for 3-4 weeks to 227 and weighed in for the show at 217.

Here is 227 at 12 weeks out, my 'maintence' stage
<img src=http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=46544047&albumID=936006&imageID=6314108>

just after weigh-ins the night before at 217
<img src=http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=46544047&albumID=936006&imageID=12624197>

then week bfore show at 217 and 2 months later at 234 (which was the week before the big IPA Pro PL meet.
<img src=http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=46544047&albumID=936006&imageID=16916859>

dont know why the pics dont show? how do u guys do that?

smb
03-12-08, 11:59 pm
Dont get me wrong.. i have more than my fair share of peanut butter! haha ice cream is a HUGE weakness. its like alcoholism for me. its all or none, so i have to stay away.

I feel u have to eat some good stuff every once in a while. i rarely go overboard on it, but when i do, i feel sluggish and bloated and lethargic which reminds me exactly why i dont eat that crap anymore! My main "cheat meals" are steak with loaded potato and IHOP breakfasts and pancakes. Most are just at the steakhouse so nothin crazy.

I never thought i would say this... but i dont like being big. well, the bloated, stuffed, i cant tie my shoes, take a shower or walk the mall without getting out of breath 'big'. i stay a comfortable weight most of the year, for me about 220, and diet hard before summer then blow up on the rebound. I stay about the same weight from maintenence thru BB diet, then gained about 10-15 after for about 3 months. I would say for about 5 months i just maintain and eat and do what i want, diet hard for 3-4, and rebound for 3-4 months.

Last year i started my diet at 215, ate for 3-4 weeks to 227 and weighed in for the show at 217.

Here is 227 at 12 weeks out, my 'maintence' stage
<img src=http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=46544047&albumID=936006&imageID=6314108>

just after weigh-ins the night before at 217
<img src=http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=46544047&albumID=936006&imageID=12624197>

then week bfore show at 217 and 2 months later at 234 (which was the week before the big IPA Pro PL meet.
<img src=http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=46544047&albumID=936006&imageID=16916859>

dont know why the pics dont show? how do u guys do that?

i cant wait to see this diet i know it will help me alot. your the man byrd a true inspiration

Brutus_515
03-13-08, 11:13 am
Dont get me wrong.. i have more than my fair share of peanut butter! haha ice cream is a HUGE weakness. its like alcoholism for me. its all or none, so i have to stay away.

I feel u have to eat some good stuff every once in a while. i rarely go overboard on it, but when i do, i feel sluggish and bloated and lethargic which reminds me exactly why i dont eat that crap anymore! My main "cheat meals" are steak with loaded potato and IHOP breakfasts and pancakes. Most are just at the steakhouse so nothin crazy.

I never thought i would say this... but i dont like being big. well, the bloated, stuffed, i cant tie my shoes, take a shower or walk the mall without getting out of breath 'big'. i stay a comfortable weight most of the year, for me about 220, and diet hard before summer then blow up on the rebound. I stay about the same weight from maintenence thru BB diet, then gained about 10-15 after for about 3 months. I would say for about 5 months i just maintain and eat and do what i want, diet hard for 3-4, and rebound for 3-4 months.

Last year i started my diet at 215, ate for 3-4 weeks to 227 and weighed in for the show at 217.

Here is 227 at 12 weeks out, my 'maintence' stage
<img src=http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=46544047&albumID=936006&imageID=6314108>

just after weigh-ins the night before at 217
<img src=http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=46544047&albumID=936006&imageID=12624197>

then week bfore show at 217 and 2 months later at 234 (which was the week before the big IPA Pro PL meet.
<img src=http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=46544047&albumID=936006&imageID=16916859>

dont know why the pics dont show? how do u guys do that?


haha yeah dude I am going to be alittle more strict next bulking....I dont like being bloated and outta breath...I look good but my insides are screaming!..lol...This is the fist time I have been over 210 (I used to be 5'6 150 2 years ago)....I am really looking forward to my first show....but it is my first show I am looking down the road aways..so actually I am lookin forward to the rebound after the diet to get some good size on and be alittle stricter on the offseason!!

Thanks for you input on the ice cream haha...(PM me the link of your pic I will get them up for you)

shortstack
03-15-08, 8:48 am
Got a question, I just hit some pretty crazy squats, for meanyway, the other day and although my legs didn't ache like I expected, my hips and my left foot are killing me.

The most I ever squated was 275 for reps of 4 or 5 but Wednesday I hit 350 for a couple sets of 4.

Do you think I'm jumping weight too fast or are those aching parts pretty normal for that kind of weight? I think I'll take a complete week off of squats and rest up a bit.

Thanks Bro,
Shortstack

Toni69
03-16-08, 1:46 pm
IRBS posted:

Several big squats as well, Sam did not have the day he wanted, but ended up getting a deadlift in. He buried 1030 lower than any other squat at the meet. He was going to leave no doubt, thats for sure. The big total of the meet was 2360 I think. Biggest Deadlift was 700+, biggest squat was over 1000. Definately a sick, sick meet and I had a freakin blast. I am already getting sore and cant wait to get back to training. I have a fire lit under my ass baby!!!

This is only the beginning,
IRBS


That is just nuts Sam, you never fail to just bring it huh? LOL...how are you feeling about it all? I think you did fantastic; phenomenal lift! However, I know in the back of your mind what may be consuming your thoughts. We are always most critical of ourselves and our performance within this sport that we take so seriously. We are intimate with it and nobody can understand our personal vendetta with it.. :)

Much respect for what you do and how you do it...

MassMan
03-20-08, 2:25 pm
Hey, quick question. In the vids from the Arnold, I saw you squatting in Chuck's. I squat in my Sydney's. Is that OK?

Big Byrd
03-20-08, 10:35 pm
Hey, quick question. In the vids from the Arnold, I saw you squatting in Chuck's. I squat in my Sydney's. Is that OK?

im not sure what sydney's are, but if they are like the old sambas, they are prolly ok. u just dont want the sole or bottoms to be squishy. wrestling shoes are good too. im actually gonna have to find something other than chucks to use i think. with 1100 on my back the chucks get squishy and hard to stabilize.

MassMan
03-21-08, 10:37 am
im not sure what sydney's are, but if they are like the old sambas, they are prolly ok. u just dont want the sole or bottoms to be squishy. wrestling shoes are good too. im actually gonna have to find something other than chucks to use i think. with 1100 on my back the chucks get squishy and hard to stabilize.

thanks, the Sydneys are wrestling shoes from the 2000 summer olympics. So either one is Ok?

Big Byrd
03-21-08, 8:49 pm
yea wrestling shoes are fine as long as they have a flat sole and stable base. i have some rebok track shoes type things that are flat soled, but i dont like to squat in them because the sole is contoured and dont feel like i have a strong base.

MassMan
03-21-08, 8:56 pm
yea wrestling shoes are fine as long as they have a flat sole and stable base. i have some rebok track shoes type things that are flat soled, but i dont like to squat in them because the sole is contoured and dont feel like i have a strong base.

Thanks for the help and let's see that all time 242 squat record from the man who does what he does best!

-Define Your Self-
03-24-08, 11:11 pm
hey sam i know you wear the boss suit do you know how the corresponds to the sizing of the centurion?

Big Byrd
03-25-08, 2:58 pm
hey sam i know you wear the boss suit do you know how the corresponds to the sizing of the centurion?

no idea? my BOSS is custom. i have a centurian but not put it on and dont know what size they sent me. get ahold of my buddy ken anderson for that. he is a titan distributer. im sure he can help u out and get u sized up right.

http://www.andersonpowerlifting.com/

Phil800101
03-25-08, 9:13 pm
Just read your new article on the main page. Good stuff Sam, good stuff.

-Define Your Self-
03-26-08, 12:40 am
thanks sam

Thrawn
03-26-08, 7:50 am
Just found this thread and i am subbed =)
Thanks BigByrd for sharing your wealth of knowledge!

Enforcer
03-26-08, 8:28 am
Sick article bro. Keep the inspiring words coming

Oatmeal Killa
03-26-08, 10:18 am
Wats up Big Byrd? I just read your article on "How do you do it?" and i thought it was a damn good article, keep going strong!

scals
03-26-08, 11:16 am
Great article.

Big Byrd
03-26-08, 1:09 pm
Thanks guys. for everyone else, new article called "How do you do it?" can be found here: http://www.animalpak.com/html/article_details.cfm?ID=403

sanga
03-26-08, 6:14 pm
Great article mate.

hotrod
03-26-08, 7:14 pm
Big Byrd,

Do you have any secrets to putting on a bench shirt? I just received my first one and it's a bitch getting it on!


Thanks,

HR

front2backjact
03-29-08, 11:06 pm
Well if that law school thing didn't work out, you could always go into journalism. Good article!

Big Byrd
03-31-08, 11:49 pm
Big Byrd,

Do you have any secrets to putting on a bench shirt? I just received my first one and it's a bitch getting it on!


Thanks,

HR


what kind of shirt is it? u do have some one or two helping stuff u in right? if closed back turn it inside out and put the sleeves over the elbows first, arms up and unfold it down. if u lift in any fed other than usapl/ipf or apa, cut the back open.

Big Byrd
03-31-08, 11:56 pm
Well if that law school thing didn't work out, you could always go into journalism. Good article!

Hey man, good to see u over here. so everyone will know, this is the guy that keeps conning me into doing BB shows! haha He has suggested some diet changes for me that have worked really well the last few weeks... which reminds me i STILL have not posted it up! sorry.. ill get to it i promise.

Hit a PR raw bench tonight after a good 2 weeks of eating. The bench i had been stuck at for a while cause my weight and bf was down, i tripled it tonight. still not back to my strongest yet, my best with this weight was 7, but that was 4 years ago when i was jsut liftin not worried about BB or PL. most recent best has been 4 reps, and that was damn 2 years ago! dont know where that came from, but my weight is up to 226 tonight. just gonna let it climb and see what it does for my numbers, so i may not be 198er this year.

i said this on another forum somewhere... the messed up thing is that when i was bodybuilding, i never had abs, and not real well the last weeks before the show. But now im a powerlifter, and i have my abs year round!? WTF? gonna have to remedy this situation for a little while to see what happens.

Big Byrd
04-01-08, 12:00 am
Well if that law school thing didn't work out, you could always go into journalism. Good article!

Oh, not to mention he has been labeled "The Greek God" by my girl... and well all the other females at my little gym. every time he walks in i say, Oh here we go, wet panties! haha

smb
04-01-08, 12:16 am
glad you didnt forget about the diet byrd. i loved your artivle by the way. im just curious to see what you do exactly so i can use it as an example to tweak my own. thanks man and good luck to you

hotrod
04-01-08, 7:17 am
what kind of shirt is it? u do have some one or two helping stuff u in right? if closed back turn it inside out and put the sleeves over the elbows first, arms up and unfold it down. if u lift in any fed other than usapl/ipf or apa, cut the back open.


It's just a standard blast, I don't lift in any fed - I'm just getting started in PL, so any pointers would be greatly appreciated. I tried turning it inside out and it seamed to help, but it still took awile to get stuffed in, I will probably end up cutting the back. Thanks for the help.

Big Byrd
04-01-08, 9:30 am
It's just a standard blast, I don't lift in any fed - I'm just getting started in PL, so any pointers would be greatly appreciated. I tried turning it inside out and it seamed to help, but it still took awile to get stuffed in, I will probably end up cutting the back. Thanks for the help.

a standard blast is a beginner shirt, and yes they are hard as hell to get into. do u have any powerlifters in ur area u can get to show u how to use a shirt? the blast though, form doesnt change much, unless u cut the back and ride it low on ur chest, then form and technique will have to change. regular raw benching and shirted benching are two completely different animals.

Big Byrd
04-01-08, 9:33 am
This was the diet i was using to start for the BB show. I have now modified it to have 2 high days, 3 med days, and 2 low days. Weight as of last night was 226.

2008 Chattanooga BB Show
Diet Template
From 15- 10 weeks out
Starting Date: March 5, 2008 Show Date: June 14, 2008
Starting Weight: 218 pounds Starting Pics: March 7, 2008

HIGH Training Days = 2 Days (Monday and Fri)

Meal 1- 3 scoops waixy maize, 1 scoop EAAs, 2 scoops whey
640 cals, 120 carbs, 40 pro, 0 fat

Meal 2- 1 pack roast beef, 1 pack rice cakes (7)
660 cals, 84 carbs, 45 pro, 15 fat

Meal 3- 6-8oz meat, 1.5 cup rice, cup mixed veggies, 1/4 cup mixed nuts
590 cals, 50 carbs, 45 pro, 17 fat

Meal 4- Shake Same as Meal 1
640 cals, 120 carbs, 40 pro, 0 fat

Meal 5- Shake Same as Meals 1 and 5
640 cals, 120 carbs, 40 pro, 0 fat

Meal 6- cup egg whites, 2 whole eggs, 2 cups oatmeal
560 cals, 50 carbs, 34 pro, 5 fat

DAILY TOTALS: 3,900 CALS, 584 CARBS, 244 PRO, 40 FAT


MEDIUM Training Days = 2 Days (Weds and Sat)

Meal 1- 3 scoops waixy maize, 1 scoop EAAs, 2 scoops whey
640 cals, 120 carbs, 40 pro, 0 fat

Meal 2- 6-8oz meat, cup rice, 1.5 cup mixed veggies, 1/4 cup mixed nuts
590 cals, 50 carbs, 45 pro, 17 fat

Meal 3- Flavored tuna bag, 1 apple or orange, 1/4 cup mixed nuts
430 cals, 30 carbs, 37 pro, 17 fat

Meal 4- Shake Same as Meal 1
640 cals, 120 carbs, 40 pro, 0 fat

Meal 5- Shake Same as Meals 1 and 5
640 cals, 120 carbs, 40 pro, 0 fat

Meal 6- cup egg whites, 2 whole eggs, 2 cups oatmeal
560 cals, 50 carbs, 34 pro, 5 fat

Daily Total- 3,500 cals, 490 carbs, 236 pro, 40 fat


Non-Training Days = 3 Days

Meal 1- 2 scoops whey, cup oats, 1 tbs PB
460 cals, 30 carbs, 50 pro, 10 fat

Meal 2- 1.5 cups cottage cheese, cup mixed fruit, 1/4 cup shredded cheese
430 cals, 35 carbs, 46 pro, 15 fat

Meal 3- Flavored tuna bag, 1 apple or orange, salad, low-fat dressing, 1/4 cup mixed nuts
475 cals, 30 carbs, 40 pro, 17 fat

Meal 4- 8oz chicken, sauteed mixed veggies in 1 tbs olive oil
480 cals, 0 carbs, 56 pro, 20 fat

Meal 5- 2 scoops whey, 2 tbs PB, 2 scoops fiber
410 cals, 5 carbs, 47 pro, 17 fat

Daily Total- 2,255 cals, 100 carbs, 240 pro, 80 fat

Rexor91
04-01-08, 12:09 pm
I think I'm gonna steal this, lol





This was the diet i was using to start for the BB show. I have now modified it to have 2 high days, 3 med days, and 2 low days. Weight as of last night was 226.

2008 Chattanooga BB Show
Diet Template
From 15- 10 weeks out
Starting Date: March 5, 2008 Show Date: June 14, 2008
Starting Weight: 218 pounds Starting Pics: March 7, 2008

HIGH Training Days = 2 Days (Monday and Fri)

Meal 1- 3 scoops waixy maize, 1 scoop EAAs, 2 scoops whey
640 cals, 120 carbs, 40 pro, 0 fat

Meal 2- 1 pack roast beef, 1 pack rice cakes (7)
660 cals, 84 carbs, 45 pro, 15 fat

Meal 3- 6-8oz meat, 1.5 cup rice, cup mixed veggies, 1/4 cup mixed nuts
590 cals, 50 carbs, 45 pro, 17 fat

Meal 4- Shake Same as Meal 1
640 cals, 120 carbs, 40 pro, 0 fat

Meal 5- Shake Same as Meals 1 and 5
640 cals, 120 carbs, 40 pro, 0 fat

Meal 6- cup egg whites, 2 whole eggs, 2 cups oatmeal
560 cals, 50 carbs, 34 pro, 5 fat

DAILY TOTALS: 3,900 CALS, 584 CARBS, 244 PRO, 40 FAT


MEDIUM Training Days = 2 Days (Weds and Sat)

Meal 1- 3 scoops waixy maize, 1 scoop EAAs, 2 scoops whey
640 cals, 120 carbs, 40 pro, 0 fat

Meal 2- 6-8oz meat, cup rice, 1.5 cup mixed veggies, 1/4 cup mixed nuts
590 cals, 50 carbs, 45 pro, 17 fat

Meal 3- Flavored tuna bag, 1 apple or orange, 1/4 cup mixed nuts
430 cals, 30 carbs, 37 pro, 17 fat

Meal 4- Shake Same as Meal 1
640 cals, 120 carbs, 40 pro, 0 fat

Meal 5- Shake Same as Meals 1 and 5
640 cals, 120 carbs, 40 pro, 0 fat

Meal 6- cup egg whites, 2 whole eggs, 2 cups oatmeal
560 cals, 50 carbs, 34 pro, 5 fat

Daily Total- 3,500 cals, 490 carbs, 236 pro, 40 fat


Non-Training Days = 3 Days

Meal 1- 2 scoops whey, cup oats, 1 tbs PB
460 cals, 30 carbs, 50 pro, 10 fat

Meal 2- 1.5 cups cottage cheese, cup mixed fruit, 1/4 cup shredded cheese
430 cals, 35 carbs, 46 pro, 15 fat

Meal 3- Flavored tuna bag, 1 apple or orange, salad, low-fat dressing, 1/4 cup mixed nuts
475 cals, 30 carbs, 40 pro, 17 fat

Meal 4- 8oz chicken, sauteed mixed veggies in 1 tbs olive oil
480 cals, 0 carbs, 56 pro, 20 fat

Meal 5- 2 scoops whey, 2 tbs PB, 2 scoops fiber
410 cals, 5 carbs, 47 pro, 17 fat

Daily Total- 2,255 cals, 100 carbs, 240 pro, 80 fat

hotrod
04-01-08, 1:22 pm
a standard blast is a beginner shirt, and yes they are hard as hell to get into. do u have any powerlifters in ur area u can get to show u how to use a shirt? the blast though, form doesnt change much, unless u cut the back and ride it low on ur chest, then form and technique will have to change. regular raw benching and shirted benching are two completely different animals.


I live in Ohio, about an hour and a half south of Columbus. There is a gym in Middletown that is supposed to have some PLer's there, it's called Powerstation Gym, I may have to go hit them up. Other than that I don't think there is besides Westside in Columbus.

Big Byrd
04-01-08, 1:53 pm
I live in Ohio, about an hour and a half south of Columbus. There is a gym in Middletown that is supposed to have some PLer's there, it's called Powerstation Gym, I may have to go hit them up. Other than that I don't think there is besides Westside in Columbus.

Im pretty sure thats where Chuck V trains now. Im sure u can get good info from those guys up there.

Rexor91
04-01-08, 1:57 pm
I think I'm gonna try and fly out for the show

hotrod
04-01-08, 6:26 pm
Im pretty sure thats where Chuck V trains now. Im sure u can get good info from those guys up there.


Thanks man, I appreciate the help.

LWSniper14
04-03-08, 11:09 pm
Byrd,

First, great article. I couldn't agree with you more. It's always a pain when you try and help somebody, and they bitch out on you.

How wide of a stance would you recommend for squatting? I use a closer-style stance, but I think I would fare better going a little wider. I'm not a powerlifter. I'm into bodybuilding, but I care about strength too. I guess you could say I'm a powerbodybuilder.

And what exercises/techniques would you recommend for someone that has trouble in the bottom position of the squat?

Thank you,
Greg

Thrawn
04-04-08, 4:00 am
Byrd,

And what exercises/techniques would you recommend for someone that has trouble in the bottom position of the squat?

Thank you,
Greg

I do not wanna intrude on the great knowledgeble BigByrd, but i am subbed here also and saw your question. I have had that trouble initially too and i was able to fix that by doing frontsquats with about 70% of 1rm max as explosive as i could. Took a few weeks and then i started improving on that. Maybe this could work for you too.
Not my intention to butt in here, only trying to help and suggest.

LWSniper14
04-04-08, 5:28 pm
Thanks for the advice Thrawn. I have legs tonight. I'll give a try.

Greg

Big Byrd
04-06-08, 6:31 pm
Byrd,

First, great article. I couldn't agree with you more. It's always a pain when you try and help somebody, and they bitch out on you.

How wide of a stance would you recommend for squatting? I use a closer-style stance, but I think I would fare better going a little wider. I'm not a powerlifter. I'm into bodybuilding, but I care about strength too. I guess you could say I'm a powerbodybuilder.

And what exercises/techniques would you recommend for someone that has trouble in the bottom position of the squat?

Thank you,
Greg

Thanks on the atricle. im gonna try to get that next one busted out in between final papers for classes this next week or 2.

Everyone is different with their leverages and joint angles, but i think most people will have the best results with a stance where heals are right under the shoulders. Start there and then work them in or out a little depending on how it feels.

Some people may do better with a slightly raised heal which will help u get ur hips under u in the hole. As for training, the only way to increase the strength in the hole is to keep squatting deep. Pause squats, where u squat to full depth, then stay tight and sit for pause in the hole before driving out will help some. If u have been going out wide, bringing feet in so that u can get more legs involved and take some stress of the hips when going wider will help alot. But the hole is the hardest part of the lift, so it will be slow with heavy weight. Practicing moderate singles and doubles for multiple sets with around 80% will improve neurological training and technique.

Big Byrd
04-06-08, 6:33 pm
I do not wanna intrude on the great knowledgeble BigByrd, but i am subbed here also and saw your question. I have had that trouble initially too and i was able to fix that by doing frontsquats with about 70% of 1rm max as explosive as i could. Took a few weeks and then i started improving on that. Maybe this could work for you too.
Not my intention to butt in here, only trying to help and suggest.

Yes deep front squats will help and will build quads, glutes and back stffness. Another thought is if u do not have ur back puled tight, being loose in the hole will make it difficult to get good rebound speed.

LWSniper14
04-10-08, 3:51 am
Byrd,

How's the diet going?

Greg

Big Byrd
04-13-08, 10:05 pm
Byrd,

How's the diet going?

Greg

Im not. im eating. its 4 high days, 1 moderate, and two low. weight is up to 228 again, all my numbers have jumped. bench is FINALLY coming back around with the extra weight.

Big Byrd
04-13-08, 10:39 pm
Training is going well for me. Like i just said, i have been eating well, and trying not to concern myself with keeping abs... yes i am vain. it comes from being a fat kid, and now that i have them, i dont want to give them up. But staying so lean has really hurt my strength, esp. in the bench. Again weight is up to 228, which is where i am at my strongest and still within range to drop into 198s. However, i may let it creep up some if it wants to see what happens to my numbers. I have held my weight down against its will since 2004 to stay in the 198s. im not trying to gain, but if it happens im not going to fight it. i can always reign it in later if i need to.

My numbers are climbing now, and am going heavier than i have since i hurt my shoulder almost 3 years ago. i have stayed so lean since the surgery i have not been able to get that heavy again. I am not back to my best yet, but it is coming back fast. I have taken my 1RM from my lean weight, and added a rep with it every week for the last 4 weeks. 2 more reps and ill be back over a 500 raw bench. When i feel like im back to respectable numbers ill post some up.

Squatted last week and felt really strong. i tied my best 5RM despite taking all the reps deeper than usual. This coming sun i will shoot for a new 5RM pr, or my attempt my 5RM for a 10RM. just depends how i feel that morning.

I have found a really good DL assistance movement that i HATE! so it will have to work. its pulling the weights off a 4inch block. similar to a rack pull but different. it is brutal, and a terrible starting position. It is much harder from this position than from the floor. I may experiment with attaching chains to this movement to overload the top end also.

As i mentioned before, i am training in my gear now for the iPA in Aug. It will be every other week for the bench and SQ/DL. As of now im only in the shirt eow. will start using suit within the next month i think. i keep putting it off because i have injured my elbow and it hurts to squat with the st8 bar, and because i dont like trainin in the suit. My off weeks on squat i will be doing front squats and sled dragging--nothing too stressfull. saving it for my heavy days.

BrotherInArms
04-13-08, 11:50 pm
yea wrestling shoes are fine as long as they have a flat sole and stable base. i have some rebok track shoes type things that are flat soled, but i dont like to squat in them because the sole is contoured and dont feel like i have a strong base.


Quick Q:

Am I wrong in thinking that you're supposed to squat with a slight heel, like Timberlands, while deadlifting with flat-footed shoes?

If I'm wrong, what's the logic with the inverse being true?

Big Byrd
04-14-08, 8:59 am
Quick Q:

Am I wrong in thinking that you're supposed to squat with a slight heel, like Timberlands, while deadlifting with flat-footed shoes?

If I'm wrong, what's the logic with the inverse being true?

ideally u want to squat with flat shoes also. there are many who do use a raised heel tho becauce it helps to get ur hips underneath u. there is more quad activation this tho. it really just depends on u and ur form. if u ride the bar low, with wide stance, flat is better. if u ride the bar higher with a shoulder width stance u might want to try both

Rexor91
04-14-08, 12:51 pm
Training is going well for me. Like i just said, i have been eating well, and trying not to concern myself with keeping abs... yes i am vain. it comes from being a fat kid, and now that i have them, i dont want to give them up. But staying so lean has really hurt my strength, esp. in the bench. Again weight is up to 228, which is where i am at my strongest and still within range to drop into 198s. However, i may let it creep up some if it wants to see what happens to my numbers. I have held my weight down against its will since 2004 to stay in the 198s. im not trying to gain, but if it happens im not going to fight it. i can always reign it in later if i need to.

My numbers are climbing now, and am going heavier than i have since i hurt my shoulder almost 3 years ago. i have stayed so lean since the surgery i have not been able to get that heavy again. I am not back to my best yet, but it is coming back fast. I have taken my 1RM from my lean weight, and added a rep with it every week for the last 4 weeks. 2 more reps and ill be back over a 500 raw bench. When i feel like im back to respectable numbers ill post some up.

Squatted last week and felt really strong. i tied my best 5RM despite taking all the reps deeper than usual. This coming sun i will shoot for a new 5RM pr, or my attempt my 5RM for a 10RM. just depends how i feel that morning.

I have found a really good DL assistance movement that i HATE! so it will have to work. its pulling the weights off a 4inch block. similar to a rack pull but different. it is brutal, and a terrible starting position. It is much harder from this position than from the floor. I may experiment with attaching chains to this movement to overload the top end also.

As i mentioned before, i am training in my gear now for the iPA in Aug. It will be every other week for the bench and SQ/DL. As of now im only in the shirt eow. will start using suit within the next month i think. i keep putting it off because i have injured my elbow and it hurts to squat with the st8 bar, and because i dont like trainin in the suit. My off weeks on squat i will be doing front squats and sled dragging--nothing too stressfull. saving it for my heavy days.


Actually working out in gear!? I feel like I dont even know you anymore!

Northman
04-14-08, 1:01 pm
I've got a few questions in regards to your meal plan. How long do you generally wait in between each meal? How long after your pre-workout meal do you train? How long do you sleep? Finally...Is your last meal of the day immediately consumed before you go to sleep? I know this may take a while to answer, but I would appreciate it.

Big Byrd
04-14-08, 4:28 pm
I've got a few questions in regards to your meal plan. How long do you generally wait in between each meal? How long after your pre-workout meal do you train? How long do you sleep? Finally...Is your last meal of the day immediately consumed before you go to sleep? I know this may take a while to answer, but I would appreciate it.

There is usually 3 hours between each meal. 8am, 11am, 2pm, 5pm, around 8pm, 10-11pm
the 5pm and 8pm are pre and post shakes, i train about 6-730ish. i drink it when ever im done. my last meal usually is about 2-3 hrs later still. my psot shake has 120 carbs, so it lasts a while.

My sleep schedule is jacked. i try to get 8-9 hours most nights, but im up studying or writing papers sometimes and may only get 4-6 hours. i try to take an hour nap those days, or atleast 30 minutes in the tanning bed, but that doesnt always happen. ideally i would sleep 6-7 with a 30-60 minute nap around 2-3pm.

Northman
04-14-08, 4:38 pm
It's similar to what I do, only I think I eat more (which explains why I'm fatter than you).

Big Byrd
04-24-08, 9:09 am
Been a while, sorry guys. Gettin swamped with term papers and now exams. finish up next tues then a week break before summer economics class... fun fun! haah

Training is going very well right now. Weight is up to 228 and numbers are lookin halfway respectable again. Ill try to get some video up soon. As an update, last week i hit 405 for 2 sets of 5, then did 455 smooth. Then on Sunday i squatted and hit 635x6 in just a belt. My lifts are getting stronger every week. next squat day in 2 weeks ill be doing 675x3 belt only and ill try to get someone to video it so i can post.

May be competing raw very soon.

Thrawn
04-24-08, 9:13 am
Been a while, sorry guys. Gettin swamped with term papers and now exams. finish up next tues then a week break before summer economics class... fun fun! haah

Training is going very well right now. Weight is up to 228 and numbers are lookin halfway respectable again. Ill try to get some video up soon. As an update, last week i hit 405 for 2 sets of 5, then did 455 smooth. Then on Sunday i squatted and hit 635x6 in just a belt. My lifts are getting stronger every week. next squat day in 2 weeks ill be doing 675x3 belt only and ill try to get someone to video it so i can post.

May be competing raw very soon.

675x3 squats belt only? You, sir, are a freak! Cant wait for the video to see that myself, Big Byrd!
Congrats on the good training and bodyweight increase!

Big Byrd
04-24-08, 11:13 am
well cant edit my post, but that was 405x2x5 then 455 on bench just to clarify.

My short term squat goals are to hit 775 belt only comp squat this summer, and 800 by end of year. Then shooting for the 900 pound unequipped squat list (belt and wraps only) which only has 7 guys on it right now, none of which are still lifting, and the lightest being 282 pounds.

geared goals, hopefully something big in august

Thrawn
04-24-08, 11:16 am
well cant edit my post, but that was 405x2x5 then 455 on bench just to clarify.

My short term squat goals are to hit 775 belt only comp squat this summer, and 800 by end of year. Then shooting for the 900 pound unequipped squat list (belt and wraps only) which only has 7 guys on it right now, none of which are still lifting, and the lightest being 282 pounds.

geared goals, hopefully something big in august

That shit is YOURS, brother! I will be there watching it unfold in this journey.

need2getBIG
04-25-08, 12:31 pm
i just want to say that you are one of my top inspirations brother,and keep hittin those numbers!

abefroman35
04-29-08, 7:50 pm
dude big byrd i just read your article about all the time put in the kitchen and the gym - good shit man

Northman
04-30-08, 9:10 am
well cant edit my post, but that was 405x2x5 then 455 on bench just to clarify.

My short term squat goals are to hit 775 belt only comp squat this summer, and 800 by end of year. Then shooting for the 900 pound unequipped squat list (belt and wraps only) which only has 7 guys on it right now, none of which are still lifting, and the lightest being 282 pounds.

geared goals, hopefully something big in august

Aim high, you'll get there. You are young and have the experience to do it.

-Define Your Self-
04-30-08, 1:03 pm
sam im thinkin of getttin the boss combo- whats the size difference between your briefs and suit?

Big Byrd
05-01-08, 10:47 am
sam im thinkin of getttin the boss combo- whats the size difference between your briefs and suit?

I dont know man? Ken anderson set me up with what i needed. i dont know much about the gear to be honest. give him a call and he will get u straight. his website is www.andersonpowerlifting.com and his phone number is on there.

Rexor91
05-01-08, 11:49 am
Hey beautiful, How'd finals go?

Big Byrd
05-05-08, 12:11 pm
Squats from yesterday, 5-4-08.

Belt only 675x3.

i only got 2 my first set cause i couldnt get my breath for third so i did it again. This is my second set of 675x3

Click here to watch 675x3-belt-only-squat-5-4-08 (http://media.putfile.com/675x3-belt-only-squat-5-4-08)

grissinger
05-05-08, 12:58 pm
I want some advice. I am coming of a kind of disappointing performance at the USPF Military Nationals. I had trouble making the 220's and had to cut 3 lbs in about 2 hours. It was my fault. Diet was bad and since I retired from the military I do NO cardio. I am 8 weeks out form the USPF Nationals. I am an honest 15-17% BF. I have scant abs and some vasularity so I am in OK shape, visually. However, @46 I can see myself going the wrong way. My question is I want to compete @198 at the Nationlas. 220 feels wrong to me and I can not eat my way to 242 and be healthy. I am wanting a 1700lb total which I think is very doable. Totalled 1630, I thought 1650 would be a gimmee, saturday but I left very little on the platform. Not to make excuses but I think it was the rapid weight loss hurt. Anyway, do you think I am being foolish thinking I can lose 20 lbs in 8 weeks and maintain my strength? I can eat clean but I can not eat crazy, wife is pregnant and ice cream is always around the house. I am going to give up the beer and do cardio 2-3 times a week. I am willing to give anything a shot. I think at 198 I can be 10-12% BF which from what I read is still very anabolic. I am starting today. Where are your checkpoints on weight in regards to meet date? Thanks

Thrawn
05-05-08, 3:04 pm
Squats from yesterday, 5-4-08.

Belt only 675x3.

i only got 2 my first set cause i couldnt get my breath for third so i did it again. This is my second set of 675x3

Click here to watch 675x3-belt-only-squat-5-4-08 (http://media.putfile.com/675x3-belt-only-squat-5-4-08)

Unbelievable, Big Byrd...made my jaw drop. You smoked that set.
You, sir, are not of this world.

Big Byrd
05-05-08, 6:01 pm
I want some advice. I am coming of a kind of disappointing performance at the USPF Military Nationals. I had trouble making the 220's and had to cut 3 lbs in about 2 hours. It was my fault. Diet was bad and since I retired from the military I do NO cardio. I am 8 weeks out form the USPF Nationals. I am an honest 15-17% BF. I have scant abs and some vasularity so I am in OK shape, visually. However, @46 I can see myself going the wrong way. My question is I want to compete @198 at the Nationlas. 220 feels wrong to me and I can not eat my way to 242 and be healthy. I am wanting a 1700lb total which I think is very doable. Totalled 1630, I thought 1650 would be a gimmee, saturday but I left very little on the platform. Not to make excuses but I think it was the rapid weight loss hurt. Anyway, do you think I am being foolish thinking I can lose 20 lbs in 8 weeks and maintain my strength? I can eat clean but I can not eat crazy, wife is pregnant and ice cream is always around the house. I am going to give up the beer and do cardio 2-3 times a week. I am willing to give anything a shot. I think at 198 I can be 10-12% BF which from what I read is still very anabolic. I am starting today. Where are your checkpoints on weight in regards to meet date? Thanks


So ur weight is 223? First of all, ur math is way off. if u truely are 220 at 17% bf, then if u lost body fat only during ur diet, no muscle, it would take 15 pounds to reach 10% bf.

Can u diet down and get stronger? most of the time, no. USPF has a 24 hr weigh in. u need to do some reading on how to make weight. 5% of ur weight,11 pounds, should be relatively easy to drop. if u get ur weight to 210, that should be easy enough.

i feel ur pain wanting to be lean and be strong. it is a very tough line to walk. i have had to change my mindset the last 2 months of my training. I have been eating to get my strength up, and my abs keep fading. i feel bloated and lethargic. but when i look in the mirror, i dont say damn im getting fat! i say, damn i look strong this morning! its a mindset. either nut up and eat to grow, or get with a nutritionist to help u get weight down and keep strength. i have a very good friend who i consult with. if u are set on dropping down and need the help, ill get u his contact info.

Northman
05-05-08, 6:03 pm
That's a great set. I've noticed you keep your arms really far apart when you squat, is there a reason (other than comfort) for that?

sanga
05-05-08, 6:05 pm
Squats from yesterday, 5-4-08.

Belt only 675x3.

i only got 2 my first set cause i couldnt get my breath for third so i did it again. This is my second set of 675x3

Click here to watch 675x3-belt-only-squat-5-4-08 (http://media.putfile.com/675x3-belt-only-squat-5-4-08)

One word "Animal" (cool)

grissinger
05-05-08, 6:54 pm
Thx, I appreciate the nut up and grow. That is what I am going to do. I see what you are saying about the math.

Big Byrd
05-06-08, 9:01 am
That's a great set. I've noticed you keep your arms really far apart when you squat, is there a reason (other than comfort) for that?

im just inflexible. ideally, u the closer u can get ur hands the better. that will help keep ur back tight. as u can see, even with my hands that wide, and thats an 8 foot bar, i am still having to ram myself into place.

Rexor91
05-06-08, 12:30 pm
Dont lie... you can touch your toes!

Northman
05-06-08, 1:44 pm
im just inflexible. ideally, u the closer u can get ur hands the better. that will help keep ur back tight. as u can see, even with my hands that wide, and thats an 8 foot bar, i am still having to ram myself into place.

Thanks. I've always tried to keep my hands close but I wasn't sure if there was a better way.

Big Byrd
05-06-08, 6:04 pm
Dont lie... you can touch your toes!

I have been doing alot of calistenics lately. I do 3 rounds of head-shoulders-knees-and-toes to get good and warmed up followed by one full round of "Im a little tea cup"

mcbeast
05-06-08, 6:53 pm
I have been doing alot of calistenics lately. I do 3 rounds of head-shoulders-knees-and-toes to get good and warmed up followed by one full round of "Im a little tea cup"

can i be a tea cup too?!

Youve got some sick numbers buddy.Best of luck in all your ventures,id like a 500 squat,hell itd be like christmas for me.Well,christmas wouldnt be fun if you had to work for your presents....lol

Rexor91
05-07-08, 1:36 am
I have been doing alot of calistenics lately. I do 3 rounds of head-shoulders-knees-and-toes to get good and warmed up followed by one full round of "Im a little tea cup"

Hence a couple WR Squats.... performance doesn't lie, old school finesse should be a staple of every workout. Just ask Richard Simmons

lynchben3
05-24-08, 8:36 pm
pwo shake:

2 cups milk
2 scoops whey
1/2 cup oats

anything to change/ditch?

Big Byrd
05-27-08, 8:14 am
pwo shake:

2 cups milk
2 scoops whey
1/2 cup oats

anything to change/ditch?

milk is pretty slow digesting, but for a whole food shake thats pretty good. possibly drop a cup of milk and add in a banana or another 1/2 cup of oats.

Rexor91
06-02-08, 4:50 pm
What Son!?

Big Byrd
06-06-08, 11:19 am
What Son!?

Aight One...

Rexor91
06-06-08, 12:12 pm
lol, you sharing a room with him this week end?

TunnelVision338
06-08-08, 10:07 pm
Congrats on the 1100 squat!

Toni69
06-09-08, 3:08 am
No kidding..I read about that squat in another thread..thought it would bebetter to post here for ya...def not overlooking you by ahy means..I lurk you know. LOL

Huge congrats there Bryd. You must feel like superman! hmmm...you are superman! ;)

I cry and whine about squatting 195 and your here with 1100lbs...that is some crazy but damn impressive stuff right there. Inspiring and motivating to say the least.

Powerfulkate
06-09-08, 6:46 am
Sam Byrd You RULE!
Conrgatulations on the 1100 !

Big Wides
06-09-08, 8:50 am
congrats Sam on your huge ass squat.....mind blowing accomplishment and a true testiment to how hard work gets shit done

Rexor91
06-09-08, 2:27 pm
I mean... 1100 is good and all, but it's not THAT good? lmao, atta boy.. lets see the 1150 in 2 weeks mayne!

Thrawn
06-09-08, 3:55 pm
*gets his jaw back up from the floor*
1100 lbs squat... you FREAK! Awe-inspiring, brother!

Big Byrd
06-10-08, 11:47 am
Thanks guys. i will be competing again this weekend but this time to break the 242 record which is currently 1085.

i have gotten some very good advice for my shirted bench from shawn frankle, current 198 bench record holder) which i hope i can show off this weekend. I missed 650 twice at this one and was stuck with my 225 opener (to preserve the record). i pulled 700 and stopped since the total was already shot. Hopefully at this one i can put it together

Toni69
06-10-08, 12:34 pm
OMG..Im actually so excited for you right now. You soooooo got this. Were you like really exhausted after that 1100 squat? Can you talk about like what you ate before that? Im just curious as to what you do when prepping for such a huge event. Event? this is way beyond an event...duhhhhh. LOL

What you do is just magical..your truly a gifted athlete. Im trying to say, in the most professional manner I can, and I think I can speak for everyone here, you prove to be a leader within this sport and with this responsibility, you inspire a vision and a dream that one can achieve anything they set their mind to and with that comes the reality of sacrifice, discipline and commitment.

I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it.

Big Byrd
06-10-08, 12:52 pm
Competition day i try not to change much, but it depends on how much weight i have to cut the day before. I only cut about 8 pounds this time, so it was just drink more powerade, not gatorade. gatorade wont work... u HAVE to drink the POWERade! its a matter of principle folks! haha

The morning of i drink a waxymaize shake with 120g carbs. i dont eat much all day cause im not hungry, but drank 3 of these shakes throughout the day. as for actual food i had a pack of deli roast beef and 2 bagels with PB after squats. then the shakes and bagels with PB and powerade as needed. i had a whole pack over the day (10am- 8pm). I also spread out 3 pump-staks over the day which really helped this time! 1 after each lift. i used to do ephedra before squats and DL, but i always had an energy crash after squats and was dead for bench. the pump staks have a really long, even energy release. (which really helps thru the week when i still wired after training so i can stay up late and study for classes like i need to.)

HOCKEY TEMPER
06-10-08, 1:18 pm
Yo B, i'm into the whole powerbuilding scene and right now i'm looking for a new chest routine (to build both strength + mass). Probably something I can use for 3 weeks... You have any old chest powerbuilding routines that would benfit me?

Toni69
06-10-08, 1:19 pm
Competition day i try not to change much, but it depends on how much weight i have to cut the day before. I only cut about 8 pounds this time, so it was just drink more powerade, not gatorade. gatorade wont work... u HAVE to drink the POWERade! its a matter of principle folks! haha

The morning of i drink a waxymaize shake with 120g carbs. i dont eat much all day cause im not hungry, but drank 3 of these shakes throughout the day. as for actual food i had a pack of deli roast beef and 2 bagels with PB after squats. then the shakes and bagels with PB and powerade as needed. i had a whole pack over the day (10am- 8pm). I also spread out 3 pump-staks over the day which really helped this time! 1 after each lift. i used to do ephedra before squats and DL, but i always had an energy crash after squats and was dead for bench. the pump staks have a really long, even energy release. (which really helps thru the week when i still wired after training so i can stay up late and study for classes like i need to.)

cool...very interesting. Thanks for sharing...we are ALL cheering for you.

Thrawn
06-11-08, 3:36 am
Best of luck to you this weekend at the meet, BigByrd!! Take that record DOOOWWNNNN!

Young&Hungry
06-15-08, 3:51 pm
Sam squatted 1107 @ 242. Would you just stop it already? Holy shit brother, three weight classes all time squat records, you're a fucking cyborg with hydraulic legs.

Thrawn
06-16-08, 4:04 am
Sam squatted 1107 @ 242. Would you just stop it already? Holy shit brother, three weight classes all time squat records, you're a fucking cyborg with hydraulic legs.

He did??? Is there a vid online?
He is a FREAK. Thats what he is.

Big Byrd
06-16-08, 11:24 pm
Thanks alot guys! i had alot of fun at the meet. I took it as a training day and it turned out pretty good. I took some risks and jumps i would not normally take, but its a learning process. the big meet is in aug at the IPA Pro/Am

at this meet i squatted a tough 1036 opener, missed my 2nd with 1108, then came back and smoked it on my 3rd. bench 639 just missing 672 at lockout with left arm, pulled 700 opener easy, ripped up 733 so fast it flew out of my hands, and instead of repeating it for 2480 total, i made my planned jump to 755 which would give me a 2500 total. i ripped it up hard and the bar got out in front of my and stalled at lockout. So i ended the day with my 3rd weight class WR which was the main goal, second was the 2500 total but ended up with 2448, still a 40 pound pr on the total. i really wanted to hit 1108 on my 2nd then hit 1135 on 3rd, but i played it safe and took the record.

Here is the video of the 1108. i really feel i had 1150 in me, but that will have to wait till the big meet.\

http://media.putfile.com/242-WR-SQ-1108--228

Maccabee
06-17-08, 12:12 am
How often do you deadlift?

Some say its best 1-2 times a week. What is your opinion?

Northman
06-17-08, 1:53 am
You're going to have to change your signature now. We know you're going to grab that 2500 total next meet.

Phil800101
06-17-08, 2:14 am
Great work at the meet Sam, congratulations! You'll definitely be getting that 2500 total soon, good luck on your training for that meet in August.

Thrawn
06-17-08, 4:59 am
Glad to hear you also had a lot of fun at the meet, BigByrd! Sometimes ppl forget about that, its all about doing what needs to be done and ENJOYING that.
Congrats again on the squat record and on your 40lbs pr for total! AWESOME, brother! Lets see you take that 1150lbs on in that next big meet!