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View Full Version : Back to basics, back to power....



Malloy1344
05-24-11, 9:24 pm
Well hey everyone. I'm sure alot of you remember me! Well I hope some do. Its been a long time since I posted on the Forvm. I'm saddened to say that training has been taking 2nd and 3rd place in my life for about a year or so now. I was in a rough spot with work, and personal issues. But I'm thankful to say I finally got a good job, and found a wonderful woman to keep my goin through those tough days. Training never stopped. I haven't missed a workout in over 5 years, but I just haven't been putting the desire and thought into things.

I recently went on a semi-cut. Just trying to drop some bad weight, nothing drastic. I've been doing alot of high rep volume training, which has went pretty well. I've maintained some good strength through it. BEFORE my cut, my numbers are below:

I'm 6'1, 250lbs

Bench max: 405
Deadlift: 515
Squat: 425
Rack Dead: 635 ( this was actually on diet...no idea where it came from)
DB Press: 140s x 5
Incline Bench: 315 x 3

Just a few numbers to give an idea of where I was. I'm taking next week off to heal up and just relax a bit and enjoy things, then I'm coming back with a vengeance. I'm putting together a hybrid powerlifting 5 x 5 / strongman routine. I have no intentions of competing in either, but just using the principles to develope some mass and power.

Possible Routine ( some tweaks may be needed)

Day 1: Chest/heavy shoulder pressing

Bench variation: 5 x 5
Military Press 5 x 5
Bench Assist ( DB/BB): 4 x 6-8
Fly movement/lactic acid training: 3 x 20


Day 2: Lower body

Squat/Deadlift (rotate weekly) 5 x 5
Squat/Deadlift ( do whichever you didnt do 5 x 5) 3 x 6-8
Misc. Leg work.... Leg Press, Ham Curls, Stiff Legs... Go by feel and how tired I'm feeling

Day 3: Shoulders/Back

Supeset back and forth. Shoulder Isolation with Back movements. Higher reps

Day 4: Arms/Abs

Some strength work here, Close grip bench, BB Curls. 3 exercises for bis and tris. Not alot of volume, just accessory work.

Day 5: GPP traiing of some sorts. I dont have access to a power gym, so I have to get some ideas for stuff I can do in my yard. Any suggestions are greatly welcomed..

Malloy1344
05-24-11, 9:30 pm
Diet will look something like this:

600am: 5 whole eggs, 3 egg whites / 2 pieces of whole train toast / 1 cup mixed berries

900am: Weight Gainer

1200pm: 8-10oz lean steak/ sweet potatoe

3pm: same as meal at 8am

515pm: train

630 - 7pm: Potst workout something.... maybe Torrent, maybe protein + extras. Not sure yet.

8pm: 10oz steak / brown rice/ beans

10pm: Casein

Malloy1344
05-24-11, 9:38 pm
Looks pretty solid bro..
Will you be keeping the weight the same for the 5x5 sets or pyramid up?

Here some ideas for your gpp/condition work..
Any hills near by? run up and down that shit.. Get a keg and do keg carry/loads,sledge hammer hits on a tire.tire drasgs,tire flips..im sure u can find a big tractor tire from a local tire place that will give you it for free cause it cost them money to gett rid of it..

Yeah try to keep the same weight for the 5 x 5. Judge accordingly when to toss a 5lb on and such.

there some good ideas man. I live near tons of farms...somewhere must need to get rid of them.....Plus I'm in a valley, so tons of hills. Great ideas man, I appreciate the input!

T o m m Y
05-24-11, 9:40 pm
Yeah try to keep the same weight for the 5 x 5. Judge accordingly when to toss a 5lb on and such.

there some good ideas man. I live near tons of farms...somewhere must need to get rid of them.....Plus I'm in a valley, so tons of hills. Great ideas man, I appreciate the input!

No problem dude.
Hell yeah they will have some old ones to get rid of..
Then get like a truck tire put a pc of plywood in the bottom and load rocks and stuff in it and do tire drags..

Malloy1344
05-26-11, 4:58 pm
Anxious to order my next supplement order....ordering next week...

Real Gains Choc.
Rage
Pak
Torrent

Gonna get 2 more items too. Maybe BCAA Stack, ISO Whey, Not sure yet...those 4 above are definite however.

Malloy1344
05-30-11, 11:32 am
This was the last session before taking the week off...

Dead Hang Pullups: 3 x 6-8
Rack Deadlifts: 225, 315, 405, 495 x 10
Cable Rows: 4 x 6-8 ( 240 - stack)
BTN Pulldowns : 3 x 12

Crossbody Hammers : 3 x 10
BB Curls: 3 x 12

Standing French Press: 3 x 6-10
Laying Rolling DB Extensions: 3 x 12

Malloy1344
06-06-11, 7:13 pm
Great workout coming off the break....I must say I'm very impressed with Animal Rage. Aside from tasting like whiskey, it kicks ass. Great focus and intensity. I've tried my share of Pre workouts, and this is definitely at the top...

Bench Press:
135 x 10
225 x 5
275 x 5
295 x 5
314 x 4

Floor Press
warmup
255 x 5 for 3 sets

Incline DBs
3 x 10-12

Decline Bench
2 x 12

Standing French Press:
3 x 8-10

Laying DB Tricep Extensions:
3 x 12

Rope Pushdowns
3 x 15

DIET

6am : 5 omega 3 eggs, 3 whites, 2 pieces whole grain toast + 1/2 cup berries

9am: Real Gains Cookies N Creme

12pm: 10oz beef with brown rice and black beans

3pm: 10oz chicken w/ cup potatoes

5pm: RAGE

645pm: Torrent

730pm: 10oz steak w/ brown rice and asparagus

10pm: Caesin or Real Gains

T o m m Y
06-06-11, 7:25 pm
niCe pressin bro.
You doing 5/3/1?

Malloy1344
06-06-11, 7:51 pm
I'm not really sure Tommy. LOL

I'm trying to be less regimented with my training. I want to train based on how i'm feeling for the day. Go for a 1 rep max somedays...maybe a 3 rep max..... or rep PRs.... I've learned when I stick to a certain rep "plan" i dont focus as much because I have numbers in my head.

BigBlueBear
06-07-11, 2:29 am
Some beasty looking numbers you're throwing around there. Be interesting to watch where you go with this new approach.

Question, are you using anything intra workout? I noticed on your first day you went about 4 hours before getting anything back into the body (3pm meal then 645pm torrent).

Malloy1344
06-09-11, 5:25 pm
Hey thanks for stopping by BigBlueBear!

I'm actually not right now.....I might snag some BCAA stack or EAA stack to take intra. Thankfully I haven't noticed any lag from not taking anything for those 4 hours. Its definitely a good point though, and i never looked at it like that until you mentioned it....

hmmm... i smell a purchase...

Malloy1344
06-09-11, 5:30 pm
Back 6/7

Pullups: 5 sets x 6-8 reps
Chest Supported Rows: warmups, 4plates x 10 for 3 sets, 4plates + quarter x 6
Pulldowns( dont know why i did pullups AND pulldowns, was working out with a friend, and i went with it) 3 x 12
Low Cable Rows: 3 x 10

that was all she wrote. I did some solid pullups. Hanged after each rep.....was gonna throw in rack deads, but im trying not to kill myself the first week back


Delts 6/9

Standing Pushpress: warmups, 5 sets ranging from 135-185 for sets of 5. My shoulders dont feel so hot from all the pressing on monday, I need to ease off the press volume on chest day so i dont kill my shoulder workouts.
Side Laterals: 35 x 10, 45 x 8, 40 x 8, 40 x 8 ( got greedy with the 45s, my reps werent too clean)
Front DB Raises: 40 x 8, 45 x 8, 50 x 8
Rear Pec Deck: 4 x 10
Face Pulls : 3 x 15

Good stuff today. Pressing felt good. haven't did standing presses in ages. Definitely need to adjust chest workouts so my shoulder pressing isnt killed....

Legs tommorow...

I

BigBlueBear
06-10-11, 12:58 am
Lotta good stuff Universal makes for it. I haven't tried Intra Aid, but I'm using Carb Max (citrus / sportpharma product but they're in the family still last I checked) and EAA (juicy watermelon).

I can feel on you on the hurting shoulder. One thing I've found to warm up my shoulders good is grabbing a 45 and doing steering wheels. Never tried them till I saw House do them in a superset to end his workout. I've been in love with'um since for warmups.

Malloy1344
06-11-11, 1:19 pm
Hmm I'll have to give that stuff a shot. I never tried SportPharma stuff....I actually forgot about them.... I'll look into it, but I'm sure it will help out alot!

I actually have a really good shoulder warmup I stole from Branch Warren... I grab 5lbs dumbells and do 10 side raises, 10 front raises, 10 presses and 10 DB cleans. I do it on chest, back and delt day. Been helping alot!

Saturday 6/11 - Lower Body

Box Squats
135, 225, 275, 315 x 5, then 365 x 1

Deads( no belt, no wraps)
warmup, 315 x 5, 335 x 5, 365 x 5

Reverse Hypers: 4 x 10

Extensions/Curl Superset: 3 x 12

Lat Tower Crunches: 4 x 10

Today was a great session, Mechanics felt great on everything. I took it easy with the volume. Next week I'll be more creative when Im back in routine. Deads felt awesome, probabaly could havve went to 405 x 5 easily, but decide to take it easy being the first week back. Don't need any injuries.

I continue to be very, very impressed with Animal Rage. The focus it gives is remarkable. I'm so happy Animal finally has a solid preworkout. I wont be straying from it .

Malloy1344
06-25-11, 12:39 pm
Deadlift: 135, 225, 315 x 5
405, 435, 455 x 1

Squats: 135, 225, 275, 275 x 10 ( no belts )

Reverse Hypers: 4 x 10
Extension/Curl Superset: 3 x 12

Lat Tower Ab Crunch: 4 x 10

Malloy1344
06-25-11, 12:41 pm
Bench: 135, 225, 275 x 5 --- 315 x 1 ( WTF, I dont know what happened on my last set. The mechanics just failed. I dropped to 275 and banged out 8 reps)

Incline Bench: 135 x 10, 185 x 10, 245 x 5, 225 x 5
Decline DBS: 80 x 10, 100 x 8, 100 x 8

Dips: BW 3 x 12
Skullcrushers: 3 x 12-6
V-Bar Pushdowns: 3 x 15

Going to Incline Bench for primary move from now on. I bench better when I dont bench for some reason...

Malloy1344
06-25-11, 12:43 pm
BW Pullups: 4 x 10-8 reps
CS Rows: 3pies x 10, 4 pies x 10, 4 pies + quarter x 10, 5 pies x 6
Close Grip Row: 240 x 10 for 3 sets
Kneeling Rope Pulldowns: 3 x 12

BB Curls: 65 x 10, 95 x 10, 135 x 4
Hammer Curls: 40s x 10 for 3 sets
Flat Cable curl: 3 x 12

Malloy1344
06-25-11, 12:44 pm
Push Press: 95, 135, 185, 195, 205 x 5
Upright Rows: 95 x 10, 135 x 8 for 3 sets
Side Laterals: 40s x 10 for 3 sets
Front BB Raise: 65 x 10

Rear Peck Deck: 4 x 10
Bent Over rear DB Raise: 3 x 10

Malloy1344
06-25-11, 12:45 pm
Box Squat: 135, 225, 275, 315 x 5, 365 x 3 ( I was gonna go for 405, but I felt like i blew my load on the last set)
Deadlifts( no wraps, no belt) : 225, 315, 365, 385 x 5

Revese Hyper: 3 x 10
Bulgarian Split Squat: 3 x 10

Lat Tower Ab Crunch: 4 x 10

Malloy1344
06-25-11, 12:48 pm
Minus Bench day, the week was a great week of training.Squatting power is coming back along with the deadlift power. Bench is in the shitter....so I'm going to Incline Bench. My best bench numbers came from when I only benched once a month or so. On the flip side, I've been squatting and deadlifting every week and they are going up.

With the squat/deadlift whichever move I go for a triple or single, I make sure the other move I do with no equipment. No belts, no wraps. Definitely noticed a major increase in my grip strength.

Rest time, and back to work Monday.