View Full Version : Back To Powerlifting
Monday
Bench Press 8x3 with 175lbs; easy single at 300lbs
Military Press 3x12
DB Rows 4x10 with 100lbs
DB Hammer Curls 3x8
DONE
Have not been on here in forever. Just ready to get back to doing some heavy weight again. I am looking to do a meet sometime next spring. I am going to be using a training template I used a few years back because it worked very well for my squat and bench. Hopefully, I will make tremendous progress in the next few months. Stay tuned...
http://www.ironscene.com/videos/4983_jarrett_moore_ksu_meet%27s_best_bencher_400_l bs.
http://www.ironscene.com/videos/4721_jarrett_moore_390x1_raw_benchpress
http://www.ironscene.com/videos/4638_jarrett_moore_340x5_benchpress_raw
http://www.ironscene.com/videos/4834_jarrett_moore_squatting_intense_330_+_170_cha in_x_3_w/_cambered_bar
http://www.ironscene.com/videos/4647_jarrett_moore_deadlifting_520_x_2_%285nd_week-_apf_state_meet_training_cycle%29
Good to see you back!
Good to be back. How's your training going?
Good to be back. How's your training going?
Pretty good man, just trying to lean out right now and get ready for a meet in December
Theres alot of us Forvm vets getting back on here..Good to see you back on here.
ATLAS64
10-03-11, 10:04 pm
Theres alot of us Forvm vets getting back on here..Good to see you back on here.
It is a good thing. When I post on here I am always more focused on what I need to do when I am in the gym.
Squats (no no no) 2x10 with 295lbs
Single Leg Press 2x10
Leg Curls 2x10
Hanging Leg Raises 3x12
Cardio:
10 rounds jump rope
DONE
Meal 1
2 XLarge Whole Eggs
4 Egg whites
1 cup of oats
1 banana
2 Cups of Almond Milk
Meal 2
Real Gains Shake+Banana+skim milk
Meal 3
6oz Lean Beef
1.5 cup of brown rice
2 bananas
1 cup green beans
1 Glass of almond milk
Meal 4
6oz Steak
Sweet Potato
Apple
1 cup broccoli
Meal 5
Real Gains+Skim milk
Romain Lettuce Bowl
ZMA
My body weight is just below 200lbs. I am going to be eating my face off until I am about 210-215lbs again.
ATLAS64
10-05-11, 12:04 am
TRAINING TEMPLATE
Week 1
Sunday- Heavy Lower
A. Back Squat: ME or RE
B. Good Mornings/RDL 3x8-15
C. Accessory: Abductor/Adductors
Monday
A. Bench Press 2x10
B. Row Variation 5x10
C. Triceps/Shoulders Accessory
Wednesday
A. Back Squat 10x2
B. Lower back/hamstrings 3x10-15
C. Abdominals
Friday-Heavy
A. Bench Press: ME or RE
B. Pick One: Military Press, DB Military, DB Incline, DB Flat 3x8-15
C. Pick One: Pull-Ups 3x10-15 or Weighted Pull-Ups 3x4-8
Week 2
Sunday-Heavy
A. Front Squat: ME or RE
B. Deadlift: ME or RE
C. Accessory: Abductor/Adductors
Monday
A. Bench Press 2x10
B. Row Variation 5x10
C. Pick One: Military Press, DB Military, DB Incline, DB Flat 3x8-15
Wednesday
A. Back Squat 2x10
B. Lower back/hamstrings 3x10-15
C. Abdominals
Friday-Heavy
A. Incline: ME or RE
B. Pick One: Pull-Ups 3x10-15 or Weighted Pull-Ups 3x4-8
C. Triceps/Shoulders Accessory
Basic outline of my routine. I have two heavy days per week on Friday and Saturday. If I feel good I will go heavy if not I usually just go for a rep PR. Right now I am working on building some mass so yall will probably see a lot more rep PRs in the 6-10 range.
ATLAS64
10-05-11, 10:05 pm
I hate waiting for my next training session.
Everything looks good in here... I'm subbed...
ATLAS64
10-06-11, 11:12 am
Everything looks good in here... I'm subbed...
Awesome!
ATLAS64
10-06-11, 11:13 am
Just ordered some of the old Blue Rehband knee sleeves because I have completely destroyed my other pair of sleeves.
Just ordered some of the old Blue Rehband knee sleeves because I have completely destroyed my other pair of sleeves.
Where did you find the old blue ones? I can only find the new grey ones.
Where did you find the old blue ones? I can only find the new grey ones.
http://jackalsgym.com/store.aspx?prod_id=RH-KS
That's where I got mine. BOOM!
Oh yeah... suuuuuuuuuuuuuuuuuuubbed.
http://jackalsgym.com/store.aspx?prod_id=RH-KS
That's where I got mine. BOOM!
Oh yeah... suuuuuuuuuuuuuuuuuuubbed.
Thanks Nix.
http://jackalsgym.com/store.aspx?prod_id=RH-KS
That's where I got mine. BOOM!
Oh yeah... suuuuuuuuuuuuuuuuuuubbed.
I just got mine there haha
Close Grip Bench Press
1x1 with 295lbs
3x5 with 265lbs
Standing Barbell Press
3x10 with 95lbs
Pushdowns
3x15
My joints were screaming at me from this work out. I will probably just focus on pressing once a week to save my joints for a while. Mizzarlar and I are working on a new split for me to follow to give my joints a break and focus on mass and strength for a while. Probably looking at a classic 3-4 day split consisting of a squat, deadlift, and pressing day...maybe an arm day too we will see.
Good work pushin thru the pain. Are you taking any joint supplement? Also, try overloading on fish oils for 3 days or so and take advil. Clears joint inflamation up quick.
How is mizz doing?
ATLAS64
10-08-11, 10:03 am
Good work pushin thru the pain. Are you taking any joint supplement? Also, try overloading on fish oils for 3 days or so and take advil. Clears joint inflamation up quick.
How is mizz doing?
That sounds like a good idea Ill have to get one. Mizz is doing well, he moved away which sucks bc we cant train anymore.
Revised Split
Week 1
Sunday
Squat 4x6-10
Deadlift 1x6-10
Abductor/Adductor
Calves
Tuesday
Weighted Chins
DB Row
Biceps Variation
Friday
Bench Press 4x6-10
DB Incline 3x8-12
Triceps and Shoulder Accessory
Week 2
Sunday
Front Squat 4x6-10
Leg Press
Abductor/Adductor
Calves
Tuesday
Weighted Chins
T-Bar Rows
Biceps Variation
Friday
Incline 4x6-10
DB Flat (palms in) 3x8-12
Triceps and Shoulder Accessory
This is a split I use to kill everything on one day and allow for maximum recovery. I am swapping to this split to allow my joints to have a break.
What, tryna be a pretty boy now? Actually looks similar to the split im about to start using lol
What, tryna be a pretty boy now? Actually looks similar to the split im about to start using lol
Lol just need to put some mass on and give my joints a break haha. I'm probably going to be sticking around 6 reps for my pressing. Squat and deadlift go up no matter what rep range I go. What does ur split look like?
mcbeast
10-08-11, 11:46 pm
Lol just need to put some mass on and give my joints a break haha. I'm probably going to be sticking around 6 reps for my pressing. Squat and deadlift go up no matter what rep range I go. What does ur split look like?
Well, its still in planning. Im going to start once I am settled up in Washington.
Am Cardio- 30 mins Mon-Fri
Monday:
Pullups 50 total
Deads 5x3-5
Row variation 5x10
Pulldown variation 5x10
Hypers 3x20
Tuesday:
Incline Bench 5x10
Flat db 4x10+
Fly variation 4x10+
Dipz 4x10
Pressdown or extension 3x10+
Wednesday: off
Thursday:
Squats 5x3-5
Hack squats 3x20
Extensions 3x20
Leg curls 5x20
Friday:
Standing Strict Ohp 3x3-5
Db laterals 3x10
Cable Laterals 3x15+
Face pulls 3x15
Shrugs 3x20
Preacher Curls 5x12
Hammer Curls 3x12
Saturday: event training or sprints
Sunday:off
This is an idea. Ive incorporated things I know that work for me, and volume is one of them. On my big lifts I despise high reps. Especially ohp, higher reps bother my shoulders. The sets listed for my big 4 will be working sets. Also going to try to do a few sprints postworkout. Lots of foam rolling, stretching. I look very forward to being able to spend more time in the gym. Finnaly my focus is on my body. Mind is cleared and I am ready to rock!
Well, its still in planning. Im going to start once I am settled up in Washington.
Am Cardio- 30 mins Mon-Fri
Monday:
Pullups 50 total
Deads 5x3-5
Row variation 5x10
Pulldown variation 5x10
Hypers 3x20
Tuesday:
Incline Bench 5x10
Flat db 4x10+
Fly variation 4x10+
Dipz 4x10
Pressdown or extension 3x10+
Wednesday: off
Thursday:
Squats 5x3-5
Hack squats 3x20
Extensions 3x20
Leg curls 5x20
Friday:
Standing Strict Ohp 3x3-5
Db laterals 3x10
Cable Laterals 3x15+
Face pulls 3x15
Shrugs 3x20
Preacher Curls 5x12
Hammer Curls 3x12
Saturday: event training or sprints
Sunday:off
This is an idea. Ive incorporated things I know that work for me, and volume is one of them. On my big lifts I despise high reps. Especially ohp, higher reps bother my shoulders. The sets listed for my big 4 will be working sets. Also going to try to do a few sprints postworkout. Lots of foam rolling, stretching. I look very forward to being able to spend more time in the gym. Finnaly my focus is on my body. Mind is cleared and I am ready to rock!
Looks freaking awesome man!
Squats
4x10 with 265lbs (no belt)
Single Leg Press
3x10
Adductor/Abductor 3x20
Deadlifts
1x10 with 340lbs (no belt)
I forgot to do deadlifts today sooooo I did them at the end like an idiot. The set was easy so it was ok just went down a little in weight.
Ready to get into some damn weight this week...FINALLY
Military Press
2x8 with 135lbs
2x6 with 155lbs
Side Raises 3x12
Triceps Push-downs 3x12
15 minutes walking on incline
DONE
I've gotten to a 400lbs + bench without ever really doing OHP. I am going to incorporate the movement and see where it takes me.
ATLAS64
10-11-11, 10:56 pm
Chins-Ups
x5 bw
x8 with 10lbs
x6 with 10lbs
x10 bw
DB Rows
2x12 with 80lbs
1x12 with 90lbs
1x10 with 100lbs
1x8 with 110lbs
1x6 with 120lbs
1x12 with 85lbs
No straps-Ill leave the strap-ons for the ladies.
ATLAS64
10-12-11, 10:41 pm
Sore as hell from the rows.
Incline
1x8 with 185lbs
1x8 with 195lbs
1x6 with 205lbs
1x3 with 225lbs
Close Grip Bench
2x10 with 225lbs
1x13 with 205lbs
Pushdowns
3x15
DONE
mcbeast
10-14-11, 10:26 pm
Strong work. What angle is your incline?
ATLAS64
10-15-11, 12:56 am
Strong work. What angle is your incline?
THanks man. 45
Front Squats (no belt)
1x1 with 295lbs
1x10 with 205lbs
3x5 with 185lbs
Good Mornings
3x10 with 135lbs
Leg Press
4x10-15
Calf Press
4x20
Cardio: 20 Minutes Steady State
DONE
Need to work on front squats bc I am terrible at them. May start to use a belt on my top set too and then no belt on my back downs.
machineman
10-16-11, 5:22 pm
Consider me subbed! Working towards my first meet as well. Always looking for new training ideas.
Consider me subbed! Working towards my first meet as well. Always looking for new training ideas.
Thanks man, when do you plan on doing a meet and what type of training are you doing?
Do you have a plan that you work off of, or do you just work up to a Heavy set depending upon how you are feeling, then back down & get volume in?
machineman
10-16-11, 8:07 pm
Thanks man, when do you plan on doing a meet and what type of training are you doing?
Unless I find one closer to me, my first one will be next March....1st weekend in Columbus.
As far as training, I am using a 4 day split. Concentrating on heavy doubles and triples. It looks something like this:
Day 1 - Bench (heavy)
Day 2 - Pull (heavy) Squat (light/speed work)
Day 3 - Bench (light, heavier acc work)
Day 4 - Squat (heavy) Pull (light/speed work)
I utilize rack pulls to really hammer my sticking point. I will pull from the floor every 4 or 5 weeks. Also utilize bands and a light set of chains.
Unless I find one closer to me, my first one will be next March....1st weekend in Columbus.
As far as training, I am using a 4 day split. Concentrating on heavy doubles and triples. It looks something like this:
Day 1 - Bench (heavy)
Day 2 - Pull (heavy) Squat (light/speed work)
Day 3 - Bench (light, heavier acc work)
Day 4 - Squat (heavy) Pull (light/speed work)
I utilize rack pulls to really hammer my sticking point. I will pull from the floor every 4 or 5 weeks. Also utilize bands and a light set of chains.
I know this ain't my thread, but what are your numbers (Maxes) right now?
ATLAS64
10-16-11, 10:10 pm
Unless I find one closer to me, my first one will be next March....1st weekend in Columbus.
As far as training, I am using a 4 day split. Concentrating on heavy doubles and triples. It looks something like this:
Day 1 - Bench (heavy)
Day 2 - Pull (heavy) Squat (light/speed work)
Day 3 - Bench (light, heavier acc work)
Day 4 - Squat (heavy) Pull (light/speed work)
I utilize rack pulls to really hammer my sticking point. I will pull from the floor every 4 or 5 weeks. Also utilize bands and a light set of chains.
Looks pretty brutal man I like it.
machineman
10-17-11, 6:53 am
I know this ain't my thread, but what are your numbers (Maxes) right now?
I was in and out of the gym for 2 months this summer while the mrs had our child. My max lifts before that were:
Bench: 275
Deadlift: 445
Squat: 415
I am having the hardest time putting weight on my bench. I lift at the YMCA and there aren't but a handful of guys that bench more than me. I am looking at changing locations, but $$$ has everything to do with it.
machineman
10-17-11, 6:54 am
Looks pretty brutal man I like it.
Thanks, bro! Any info I can pick up is a bonus!!
ATLAS64
10-17-11, 12:00 pm
I was in and out of the gym for 2 months this summer while the mrs had our child. My max lifts before that were:
Bench: 275
Deadlift: 445
Squat: 415
I am having the hardest time putting weight on my bench. I lift at the YMCA and there aren't but a handful of guys that bench more than me. I am looking at changing locations, but $$$ has everything to do with it.
What do your bench days look like usually? Congratulations on your new addition.
machineman
10-17-11, 12:26 pm
What do your bench days look like usually? Congratulations on your new addition.
Thanks! It was #4 for us.
My bench days usually look like this
bench (heavy double) (on light days its speed work for 5)
incl db/bb
db front raise
ohp/db press
tri extension/press down
tri burnout (bands)
All depending on the day it is either light or heavy. I incorporate band work with bench on both heavy and light days. I will also work in borad presses here and there. The other exercises rotate in and out.
Thanks! It was #4 for us.
My bench days usually look like this
bench (heavy double) (on light days its speed work for 5)
incl db/bb
db front raise
ohp/db press
tri extension/press down
tri burnout (bands)
All depending on the day it is either light or heavy. I incorporate band work with bench on both heavy and light days. I will also work in borad presses here and there. The other exercises rotate in and out.
Do you do raw or suited competition?
machineman
10-17-11, 10:42 pm
Do you do raw or suited competition?
Right now I am focusing on raw strength. I haven't decided if I am going to go the suited route yet or not.
ATLAS64
10-17-11, 11:16 pm
Right now I am focusing on raw strength. I haven't decided if I am going to go the suited route yet or not.
I was just wondering because you were incorporating so much band work. I really have not seen too many people have a lot of success with bands for their raw strength. If you want any ideas for bench I would be happy to help with some ideas.
machineman
10-17-11, 11:29 pm
I was just wondering because you were incorporating so much band work. I really have not seen too many people have a lot of success with bands for their raw strength. If you want any ideas for bench I would be happy to help with some ideas.
Any ideas you have would be greatly appreciated. I am basically doing this on my own.
BB Row
4x12 with 135lbs
Close Grip Pulldown
3x12
EZ-Bar Curl
1x15 with 50lbs
1x15 with 60lbs
1x15 with 70lbs
1x12 with 80lbs
Conditioning:
Jump Rope 8x30 second rounds
Sled Drag 8x30 yards
DONE
Any ideas you have would be greatly appreciated. I am basically doing this on my own.
I would drop the band pressing and speed pressing. I really think they are just a recipe for disaster. Do a light pump day like 2x10 if you want an extra pressing day like Ed Coan did. If you look at the force velocity curve speed helps with power; however, it does not increase strength or help strength.
I would drop the band pressing and speed pressing. I really think they are just a recipe for disaster. Do a light pump day like 2x10 if you want an extra pressing day like Ed Coan did. If you look at the force velocity curve speed helps with power; however, it does not increase strength or help strength.
I have always thought that Speed/Dynamic Work is good for people who are closer to there maximum potential... Basically thought beginners were better off going heavy, and reinforcing technique...
Vaze_06
10-19-11, 12:23 am
yooooooo skinny dude .. im glad u'Re back .. hope u have gained some weight since the last time we talked :)
machineman
10-19-11, 5:52 am
I would drop the band pressing and speed pressing. I really think they are just a recipe for disaster. Do a light pump day like 2x10 if you want an extra pressing day like Ed Coan did. If you look at the force velocity curve speed helps with power; however, it does not increase strength or help strength.
Duely noted! I have found another place to train that will be better for me as far as strength training. I am going to check it out either today or tomorrow.
Thanks for the advise. I will let you know how things are going.
I have always thought that Speed/Dynamic Work is good for people who are closer to there maximum potential... Basically thought beginners were better off going heavy, and reinforcing technique...
I think you are right on that. Mizz and I had a lot of success just doing a light day 2x10 for squat and bench each week.
yooooooo skinny dude .. im glad u'Re back .. hope u have gained some weight since the last time we talked :)
I have gained a little weight and actually leaned out some too!! lol How bout them apples. How is your training going??
Duely noted! I have found another place to train that will be better for me as far as strength training. I am going to check it out either today or tomorrow.
Thanks for the advise. I will let you know how things are going.
Glad to hear it. Hope it goes well for ya bud. The idea of rotating exercises from westside i do really like. Find a few exercises that work well for bench and keep em rotating and see what happens!
I still do not know what the hell I am going to do. I am really stuck between a light/heavy routine and blasting everything once per week. I guess I am going to try light/heavy like I originally planned and see how long I can go..then swap to once per week for a while. Who knows at this point lol.
Anyway here was tonight...
Squat (no belt)
1x1 with 315lbs
2x10 with 265lbs
Leg Curls
2x10
Ab Rope 2x15
Back Extension 2x15
Sled: 5 trips down and back non-stop
STREEEEEETCH
ATLAS64
10-19-11, 11:29 pm
Do you have more success training a body part one or twice per week?
mcbeast
10-20-11, 12:43 am
Do you have more success training a body part one or twice per week?
More specifcally.. a lift, or specific bodypart?
More specifcally.. a lift, or specific bodypart?
Lift for strength. I think I answered my own question though...my knees are screaming at me right now lol.
Close Grip Bench
3x5 with 260lbs
1x6 with 260lbs
Incline
2x12 with 135lbs
Side Laterals
1x15 with 15lbs
2x15 with 20lbs
Pushdowns
3x12
Jump Rope 8 rounds of 50 jumps
DONE
I am probably going to start doing one top set and then do a bunch of back off sets of 5 reps. I am think I recover better doing 531 for a top set and then doing 3x5 instead of the BBB. Look for a rep PR on Sunday..im due for one damnit!
ATLAS64
10-22-11, 12:54 pm
Nothing today except a lot of stretching bc my lower back hates me right now.
Squat
-easy single up to 295lbs
Deadlift
1x1 with 365lbs
1x1 with 405lbs
1x1 with 450lbs
1x8 with 295lbs
Leg Press
5x12 up to 8 plates
Abductor/Adductor
3x20
Stretch, lacrosse ball, DONE
Today was a descent day. Deadlift isn't where I would like it to be I think I found out rep PR's do not correlate to pushing up my 1RM because I did 375lbsx10 with no belt a few weeks back and 450lbs was easy BUT a little slow. I am going to work easy 3x1 and then do a back off set of 8ish reps and see how it goes.
Vaze_06
10-24-11, 12:00 am
I have gained a little weight and actually leaned out some too!! lol How bout them apples. How is your training going??
congrat skinny ass :P and mine is ok... getting used to the high carbs but gosh i love meat sooo much lol tho i have 3 midterms in 3 days this week so everything is on the side until im dooneeeeeeeeeeeeee
Strong work brotha..
Thanks man.
congrat skinny ass :P and mine is ok... getting used to the high carbs but gosh i love meat sooo much lol tho i have 3 midterms in 3 days this week so everything is on the side until im dooneeeeeeeeeeeeee
Good luck with your midterms!!! I am still struggling to gain weight...its kinda gross how much I am eating and the girlfriend is not happy I can eat whatever I want and not gain an ounce lol
Incline
1x5 with 155lbs
1x4 with 175lbs
1x3 with 195lbs
1x2 with 210lbs
1x1 with 225lbs
1x12 with 175lbs
BB Row
3x12
Triceps Pushdowns
3x15
Steady State Cardio
http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html
Squats (no belt)
225x5
245x4
275x3
295x2
325x1
295x10
Hack Squat
3x8-15
Leg Curl
2x12-15
Calf Press
2x30
Walk with sled for 10 minutes
DONE
My body weight is under 200lbs so I am really weak still. Trying to eat my way back to full strength!
Meal 1
2 Whole Eggs and 3 Egg whites
2 Cups of milk
4 Pieces Ezekiel bread
Banana
Meal 2
900kcal weight gain shake
Salad with balsamic and olive oil
Went to Duncun Donuts to study.....
2 Donuts
Coffee
Snack
Banana
Meal 3
5oz salmon
2 cups of milk + instant breakfast
banana
3 slices of ezekiel bread
1.5 cups of brown rice
1/2 cup broccoli
Meal 4
900kcal weight gain shake
Salad with balsamic and olive oil
Still have one more meal
Not being able to gain weight is fun haha
machineman
10-27-11, 11:14 pm
Looking good in here brother! Gaining weight too easliy sucks!
T o m m Y
10-27-11, 11:45 pm
boooooooooooooooooooooooooooom!!
eat ur ass off and get fn strong dudeeee!
fcuk the haters!!
mcbeast
10-28-11, 12:45 am
Looking good in here brother! Gaining weight too easliy sucks!
I love eating. I just dont love fat. I agree with mm on this one..
ATLAS64
10-28-11, 10:50 am
Looking good in here brother! Gaining weight too easliy sucks!
I wish I could gain it easily but I can't. I have to really dedicate myself to eating in order to put it on..but I am more than willing to do that haha.
boooooooooooooooooooooooooooom!!
eat ur ass off and get fn strong dudeeee!
fcuk the haters!!
I am trying to..also at the same time I am not letting my body fat get out of control. Look strong be strong.
I love eating. I just dont love fat. I agree with mm on this one..
I hear ya on that. Having a dicky-doo is not the way to go.
Dicky-doo (noun) - His stomach sticks out more than his dicky-doo.
Close Grip Bench
185x5
225x4
245x3
275x2
295x1
320x1
340x1
260x9
Lat Pulldowns 3x12
EZ Bar Skull Crushers on floor 2x12
Ez Bar Curls 2x10-12
Sled and jump rope 5 rounds
DONE
Strong ass close grippin brah.
Strong ass close grippin brah.
Thanks man!
Squat
315x1
365x1
405x1
350x10
Deadlift
315x1
365x1
405x1
Leg Curls 3x15
Calf Press 3x20
Getting back into some heavier weight. Hopefully I will take 405 for 8-10 in the next 2 months or so. Probably had 14 reps with the 350 but I am making myself stop shy of failure in order to progress each week. Slow and steady...
ATLMusclBro5
10-31-11, 4:25 pm
Sup brother. Hope you can make it to the Georgia ABC session on November 12. We're gonna meet at around 1 PM at Coffee's Gym in Marietta. Probably going to Marietta Diner afterwards to eat. Check out the Georgia Animals thread for more details.
Sup brother. Hope you can make it to the Georgia ABC session on November 12. We're gonna meet at around 1 PM at Coffee's Gym in Marietta. Probably going to Marietta Diner afterwards to eat. Check out the Georgia Animals thread for more details.
Sounds good is that a Saturday?
ATLMusclBro5
10-31-11, 10:53 pm
Sounds good is that a Saturday?
Yes sir. Would love to see you there bro. The Georgia ANIMALS haven't trained together in a while. There's a lot of new activity in the FORVM. Definitely want to capitalize on the momentum.
Yes sir. Would love to see you there bro. The Georgia ANIMALS haven't trained together in a while. There's a lot of new activity in the FORVM. Definitely want to capitalize on the momentum.
Sounds good I will see if I can make it.
Chest Supported Row 4x10
Lat Pulldown 3x12
EZ Bar Curl 3x8-12
DONE
30 minutes walking....pretty exciting
ATLAS64
11-03-11, 12:15 am
http://www.irongarmx.net/phpBB2/viewtopic.php?p=571086
It is pretty long but a great article for infrequent training rationale.
Incline BB
175x5
205x5
225x5
195x10
Pushdowns
5x12
Side Laterals
3x10-12
DONE
Squat
285x5
325x5
345x5
370x7
Deadlift
315x5
350x8
Calf Raises
2x20
Felt like hammered shit today but made it through the work out. I am going to start rotating squats and deadlifts to see if it allows me to stay heavy and recovery. Hopefully this will help me get out of this ant-PR rut.
Props for the simplicity of your workouts... I have to make myself leave the gym, because if I didn't know better, I'd do 50 sets a day... I am working on cutting the volume down, but it's hard because I have been married to it for so long...
ATLAS64
11-07-11, 12:21 pm
Props for the simplicity of your workouts... I have to make myself leave the gym, because if I didn't know better, I'd do 50 sets a day... I am working on cutting the volume down, but it's hard because I have been married to it for so long...
I like simplicity and it seems to work very well. All of the old school lifters managed to get strong as hell by squatting, deadlifting, and bench pressing. Today all these lifters think they have to do all sorts of goofy shit in order to get strong. I am stripping my training down to two heavy days per week and conditioning all the other days in order to allow some things to heal and put some size on. May seem lazy to some but I am really starting to understand how important recovery is for getting strong. I coached a few lifters at a powerlifting meet on Saturday and many of the RAW lifters I spoke with at the competition had been doing sheiko programs. One thing they all had in common was being beat to an absolute bloody pulp after their training cycles and leaving PR's in the gym. I am sure it is a great system; however, some of the greatest powerlifters of all time based their routines on recovery around doing the big 3 full range. A quote that has resonated with me a lot is "train as heavy as possible, as often as possible, but as fresh as possible". Most people seem to forget the last line. Hopefully, I will have somewhat of an answer on recovery one day because I am going to graduate school next year for biomechanics/applied exercise physiology and will be doing my thesis on recovery between max effort training bouts. I will also do my best to keep everyone updated on the forum to the findings on the study and give people the opportunity to say what they would like to see being done in the study.
ATLAS64
11-10-11, 10:33 am
http://www.weightrainer.net/training/split.html
Bench
225x5
245x5
270x5
295x3
320x1
DB Row 4x15
Tricep Pushdowns 2x15-20
EZ Bar Curl 2x15-20
Scarecrows 2x12
DONE
Felt terrible and weak. Shoulder gave me some grief which means I will go back to high bar squatting because the low bar puts a tremendous amount of pressure on my shoulders. Looks like I will be squatting with the buffalo bar or safety bar for the next month or so.
This is something I have been thinking about for a while. My lifts do not increase...unless I actually do them each week. So I will see how this works because it allows for recovery and variety. I am going to stop on really easy weight for deadlift to stay fresh.
Sunday
Squat Variation (rotate bars) 5x8 pyramid up
Deadlift/Box Pull/Rack Pull (rotate) 5x3 pyramid up
Calf Press 3x20
Tuesday
Chin up/Lat Pulldown (rotate)
T-Bar Row/DB row (rotate) 5x15 pyramid up
DB Curl/Ez-Bar Curl 2x15-20
Friday
Bench Press/2 Board Press/Floor Press (rotate) 5x8 pyramid up
Triceps variation 2x15-20
Rotator Cuff 2x15-20
The reps will taper down towards meets.
I like simplicity and it seems to work very well. All of the old school lifters managed to get strong as hell by squatting, deadlifting, and bench pressing. Today all these lifters think they have to do all sorts of goofy shit in order to get strong. I am stripping my training down to two heavy days per week and conditioning all the other days in order to allow some things to heal and put some size on. May seem lazy to some but I am really starting to understand how important recovery is for getting strong. I coached a few lifters at a powerlifting meet on Saturday and many of the RAW lifters I spoke with at the competition had been doing sheiko programs. One thing they all had in common was being beat to an absolute bloody pulp after their training cycles and leaving PR's in the gym. I am sure it is a great system; however, some of the greatest powerlifters of all time based their routines on recovery around doing the big 3 full range. A quote that has resonated with me a lot is "train as heavy as possible, as often as possible, but as fresh as possible". Most people seem to forget the last line. Hopefully, I will have somewhat of an answer on recovery one day because I am going to graduate school next year for biomechanics/applied exercise physiology and will be doing my thesis on recovery between max effort training bouts. I will also do my best to keep everyone updated on the forum to the findings on the study and give people the opportunity to say what they would like to see being done in the study.
This is something I have been thinking about for a while. My lifts do not increase...unless I actually do them each week. So I will see how this works because it allows for recovery and variety. I am going to stop on really easy weight for deadlift to stay fresh.
Sunday
Squat Variation (rotate bars) 5x8 pyramid up
Deadlift/Box Pull/Rack Pull (rotate) 5x3 pyramid up
Calf Press 3x20
Tuesday
Chin up/Lat Pulldown (rotate)
T-Bar Row/DB row (rotate) 5x15 pyramid up
DB Curl/Ez-Bar Curl 2x15-20
Friday
Bench Press/2 Board Press/Floor Press (rotate) 5x8 pyramid up
Triceps variation 2x15-20
Rotator Cuff 2x15-20
The reps will taper down towards meets.
I am working towards making my plan simpler, its so hard when you have been married to volume for a long time... Plan looks good though man, when are you planning on competing next?
ATLMusclBro5
11-12-11, 9:31 am
Hey bro.
I hope you can make it to the ABC session on Saturday, November 12 at 1 PM. We're gonna be training at Coffee's Gym in Marietta. Definitely want to compare notes with you sometime. I do more high volume stuff for bodybuilding, but I admire the simplicity of powerlifting sometimes. I want to incorporate more of that style of lifting in my off-season training.
http://danjohn.net/2011/01/minimalist-training/
ATLAS64
11-13-11, 10:34 am
I am working towards making my plan simpler, its so hard when you have been married to volume for a long time... Plan looks good though man, when are you planning on competing next?
I think I am going to do a USAPL meet in Feb.
Hey bro.
I hope you can make it to the ABC session on Saturday, November 12 at 1 PM. We're gonna be training at Coffee's Gym in Marietta. Definitely want to compare notes with you sometime. I do more high volume stuff for bodybuilding, but I admire the simplicity of powerlifting sometimes. I want to incorporate more of that style of lifting in my off-season training.
I wish I could have made it yesterday hope it went well. It is definitely worth adding during the offseason especially to add thickness.
Squat with safety bar
155x8
225x8
275x8
295x8
245x8
Block Deadlift
315x3
365x3
405x3
445x3
Weighted Pull-Ups
BWx6
20x6
40x6
40x6
Reverse Hyper 2x10
1 Minute Plank with 45
Calf Raises 2x30
DONE
Vaze_06
12-06-11, 12:29 am
dude, why the heck arent u posting your work outs anymore, slacker! tho nice squats and deads
Friday's Work out
Incline
225x1
225x1
250x1
4x6 with 185
Close Grip
225x8
3x8 with 195
Pushdowns
5x12 + triple drop set
Jump Rope 14x50 jumps
Sunday's Work out
Squats
315x1 (belt)
365x1 (belt)
365x1 (belt)
255x8
225x8
235x8
245x8
255x8
265x8
265x8
SLDL
225x8
275x8
275x8
315x8
405x2 (dumb) lol
Standing Calf Raises
5x15-30
Sled Pulls down 30 yards back wards and back 30 yards forwards with 3 plates x 4 trips these sucked
60 yard sprints x 6
40 yard sprints x 9
Stretched a bunch
DONE
Shrugs (no straps)
405x5
455x5
495x5
Chins
4x5
T-Bar Row
5x8 (pyramiding up)
DB Curls
4x8
Jump Rope 5x100 jumps
DONE
Treadmill Sprints (due to torrential downpours)
15.0 Incline between 5-7mph x 12 runs
Foam Roll
DONE
Vaze_06
12-22-11, 10:03 pm
60 yard sprints x 6
40 yard sprints x 9
Stretched a bunch
DONE
i call bullshit on this one. since when are u able to run or even Sprint?!!?! pssssshs
i call bullshit on this one. since when are u able to run or even Sprint?!!?! pssssshs
Haha I have been all year. Just trying to build my strength back up from losing so much damn weight from running lol.
Today's Session
Close Grip
245x8
250x8
255x8
260x8
Standing OHP
6x8
Band Pushdown
Broken set x 100
Jump Rope 10x50 jumps
DONE
Hope all is well in here my dude...
How Close is your grip when you do CG?
ATLAS64
12-24-11, 10:36 am
Hope all is well in here my dude...
How Close is your grip when you do CG?
Just inside shoulder width. How is ur training?
ATLAS64
12-24-11, 10:52 am
USAPL Meet in March...I think it is the battle of the borders meet in South Carolina.
Just inside shoulder width. How is ur training?
It's all good, reason I ask, is I watched a Video of Joey Smith do CG, and his grip was wider than my Competition Grip...
It's all good, reason I ask, is I watched a Video of Joey Smith do CG, and his grip was wider than my Competition Grip...
Haha I know what you mean. My competition grip is very close to begin with...that wide grip destroys my shoulders. I will put a video up in two weeks when I do close grip again.. I may take a single around 345 or so before my work sets.
Haha I know what you mean. My competition grip is very close to begin with...that wide grip destroys my shoulders. I will put a video up in two weeks when I do close grip again.. I may take a single around 345 or so before my work sets.
Ya, I'm 6'3 w/ really long arms and I'm a thumb from the smooth... My CG is bird on the smooth...
Ya, I'm 6'3 w/ really long arms and I'm a thumb from the smooth... My CG is bird on the smooth...
I am 5'10 with t-rex arms lol...hints why I suck at deadlifting.
Today's Session
Deadlift (no belt)
315x4
345x5 for 4 sets
Manta Ray Squat (no belt)
5x8 with 245lbs
GHR 4x10
Calf Raises 4x15
DONE
ATLAS64
12-27-11, 12:13 am
100 Yard Sprints x 8
Cool down and steeeeetch
DONE
T-Bar Row
4x8 with 4 plates
Last set I did a triple drop-set: 4p x 8, 3p x 8, 2p x 8
Lat Pulldowns
4x12
DB Curls
20lbs x 20
25lbs x 18
30lbs x 15
Jump Rope 50 jumps x 15
DONE
40 yard sprints x 16 (sprint then walk back as quickly as possible and sprint again)
DONE
Incline
225x1
240x1
240x1
4x6 with 190
Close Grip
225x8
225x10
235x10
225x10
Pushdowns
4x10-12
DONE
Squat
5x5 with 315
RDL
4x10 with 185
Leg Press
1x40 with 4 plates
GHR
3x10 bw
Calf Raises
4x20 with 300lbs
Jump Rope
5x100 jumps
DONE
widdlewade44
01-01-12, 1:25 pm
Nice legs session brother, Happy New Year!
Kevin
widdlewade44
T o m m Y
01-01-12, 2:24 pm
Goood work going on in here!
Nice legs session brother, Happy New Year!
Kevin
widdlewade44
Thanks bud you too!
Goood work going on in here!
It is going..I have had small back injuries in the last month. Stress fracture in my tailbone and stained muscles in my lower back. F'n A
Two Fridays ago!
Close Grip
295x1
325x1
350x1
295x5 (3 sets)
225x12
DB incline
3x12
Pushdowns
3x20
2 sundays ago
Deadlift
3x5 with 405lbs (fast but hurt my back again)
Squat (no belt)
4x10 with 295lbs
Calf Raises 3x20
Sprints 10 x 40 yards
DONE
Last Friday
Incline
185x5
225x5
245x3
185x12
DB Flat
5x10 with 65lbs
Sunday
Squat (no belt)
295x5
325x5
345x10
Leg Curls
3x12
Add/Abd 3x12 each
Calf Raises 3x20
Hanging Leg Raises
3x12
Sprints 40 yard sprints x 10
DONE
*I am not wearing a belt for the rest of this year unless I go to a meet.
mickmanley
01-16-12, 3:29 pm
why r u doing such high reps if youre training for a meeT?
why r u doing such high reps if youre training for a meeT?
I am plagued with injuries at the moment, so I am taking time away from going heavy and just trying to set rep PRs for the next few months until my body feels better. Plus, I do not go heavy year round for powerlifting I do not see the need. I save my heavy work sets for meet peaking.
I saw your getting ready for a meet on your journey good luck man hope you kill it!
T-Bar Rows
4x10
Lat Pulldowns
3x10
Chest Supported Rows
3x12
DB Curls
3x8-12
Treadmill sprints on incline
10x 15 second runs
DONE
I was in a pretty bad car wreck last night and totaled my car. Hopefully, I can get back to training as soon as possible. It was a high speed head on collision and the doc said I was lucky I did not break any bones. He said it could be due to the fact that I lift weights..haha. I walked away from the wreck with a very strained neck and a couple of other aches and pains but that is about it. I am supposed to bench on Friday but we will see how that goes. I feel lucky and blessed no none was hurt...as Forest Gump said "shit happens".
I was in a pretty bad car wreck last night and totaled my car. Hopefully, I can get back to training as soon as possible. It was a high speed head on collision and the doc said I was lucky I did not break any bones. He said it could be due to the fact that I lift weights..haha. I walked away from the wreck with a very strained neck and a couple of other aches and pains but that is about it. I am supposed to bench on Friday but we will see how that goes. I feel lucky and blessed no none was hurt...as Forest Gump said "shit happens".
Damn bro, good to hear you are OK, the weights will always be there, make sure you take care of yourself...
Shit man. Hopefully nothing pops up from this. Rest up and recover.
ATLAS64
01-18-12, 10:45 pm
Damn bro, good to hear you are OK, the weights will always be there, make sure you take care of yourself...
Shit man. Hopefully nothing pops up from this. Rest up and recover.
I really appreciate it guys. I actually feel pretty damn good..my girlfriend stopped by for a bit and helped loosen my neck up a ton. It is nice to have a better half that is an exercise specialist that works in a rehab clinic!
I really appreciate it guys. I actually feel pretty damn good..my girlfriend stopped by for a bit and helped loosen my neck up a ton. It is nice to have a better half that is an exercise specialist that works in a rehab clinic!
Good shit man, you are lucky...
ATLAS64
01-18-12, 10:55 pm
http://img545.imageshack.us/img545/8783/350zwreck.th.jpg (http://imageshack.us/photo/my-images/545/350zwreck.jpg/)
Uploaded with ImageShack.us (http://imageshack.us)
ATLAS64
01-20-12, 11:05 pm
Close Grip Bench
225x5
295x8
DB Incline
60x10
80x10
100x9
Pushdowns with Side Laterals 4x10
Walk for 20 minutes
DONE
You got crazy lucky with that crash. Looks like it didn't stop you though as you're back in the gym
You got crazy lucky with that crash. Looks like it didn't stop you though as you're back in the gym
I was lucky to get in some work..even though my entire body was still sore from the crash and it probably was not a good idea to lift. Hopefully in two weeks I can come back and crush some PRs on close grip!
Deadlift
405x5 (no belt)
Leg Press
3x12
Ab Machine/Calf Press 3x15
Abd/Add 3x15
4x200 yard run
1x400 yard run
DONE
Pull-Ups
4x5 (bw)
DB Row
4x10-16
Chest Supported Row
4x10-15
Hammer Curls
3x12-15
Jump Rope 10x50 Jumps
DONE
I am going to give a run at doing 531 again because it works well and I do not have any real goals right now for meets. I just need a good off season program to stay healthy and progress. This time I will actually program my maxes waaaaaaay down so I can make progress and actually take the de-loads to heart. Let's be real you can't train 100% intensity 365 days per year! This has really been prompted by my accident...I want to stay with some higher rep ranges and make sure I heal up week to week. So look for some lame numbers in the next few weeks.
Sunday
Squat 531
Deadlift 531
Lower Accessory work
Tuesday
Back/Biceps/Abs
Friday
Bench Press 531
DB Incline/DB OHP 5x10-12
Triceps Accessory
*Steady state cardio on off days...light sprints 1-2 times per week.
Hmm may add shoulder press 531 after bench instead of the DB work..any thoughts?
Hmm may add shoulder press 531 after bench instead of the DB work..any thoughts?
I'd highly recommend it, and then add a little DB Chest work if you feel you need it... Just make sure to take your Press max after your Bench max, because you will be Pressin' after you Bench, so you need to work off those numbers...
I'd highly recommend it, and then add a little DB Chest work if you feel you need it... Just make sure to take your Press max after your Bench max, because you will be Pressin' after you Bench, so you need to work off those numbers...
Sounds good you talked me into it. I will be adding seated OHP this Friday. I will try to not embarrass myself haha. Thanks for your help!
Sunday
Squat 531
Deadlift 531
Lower Accessory work
Tuesday
Back/Biceps/Abs
Friday
Bench Press 531
Seated OHP 531
Triceps Accessory
*Steady state cardio on off days...light sprints 1-2 times per week.
ATLAS64
01-25-12, 10:26 pm
Foam Roll
Agile 8
Treadmill 15.0 Incline 4.5mph
15 seconds on 30 seconds rest for 17 minutes.
ATLMusclBro5
01-26-12, 12:02 am
Glad you're recovering from your accident bro. Much respect to you for your drive to still train even after all that. Hope you can make it to Coffee's on Saturday to lift with some of the other Georgia boys. Gonna start around noon.
Glad you're recovering from your accident bro. Much respect to you for your drive to still train even after all that. Hope you can make it to Coffee's on Saturday to lift with some of the other Georgia boys. Gonna start around noon.
I really appreciate that thank you. I might be going to watch a strongman competition Saturday, but I will let you know. What are yall training?
Incline
185x3
205x3
225x3
230x3
240x3 (clean PR)
185x8
185x8
185x5
135x10
DB Flat (palms neutral)
4x8 with 70lbs
Triceps Pushdowns
3x12-15
triple drop set on last set
DONE
Incline
185x3
205x3
225x3
230x3
240x3 (clean PR)
185x8
185x8
185x5
135x10
DB Flat (palms neutral)
4x8 with 70lbs
Triceps Pushdowns
3x12-15
triple drop set on last set
DONE
nice on that incline. kills my shoulders with my monkey arms
Squats
315x3
335x3
350x3
275x8
275x8
275x6
RDL
3x10
Hack Squat
1p x 20
1p x 18
2p x 10
Calf Press
5x20
DONE
*Note to self...I need to squat every week in order to make progress. Rotating is not cutting it for me at this point. Back to 531 this week!
Overall not a bad day about a B work out.
Starting Maxes:
Squat: 345
Bench Press: 305
Deadlift: 345
Week 1
Squat
260x5
275x5
295x5+
Deadlift
260x5
275x5
295x5+
Bench Press
230x5
245x5
260x5+
Week 2
Squat
275x3
295x3
310x3+
Deadlift
275x3
295x3
310x3+
Bench Press
245x3
260x3
275x3+
Week 3
Squat
295x5
310x3
330x1+
Deadlift
295x5
310x3
330x1+
Bench Press
260x5
275x3
290x1+
Week 4
De-load
15.0 Incline 5.0mph x10 treadmill sprints
VEERY easy conditioning today. I took a hard look at what I really need to accomplish over the next few months and putting some quality mass on is at the top of the list. My car accident has left me with some nagging injuries and pains in my neck, so I need to be careful with my training. I am going to do the exact same outline that I have currently for my routine; however, I am going to add volume to keep the weights a little lighter and let my body heal up. I am still going to work up to top sets...but the added volume working up to these top sets will keep me from doing "true" top sets. I think this will be a much safer route for me to go until my neck is 100%. For those of you who do not know I have congenital fusions in my neck that caused me problems my senior of high school after I took a monster hit that knocked me out cold. Because of these fusions and prior neck injuries I always tend to be cautious any time this area is hurting.
So here it goes..bodybuilding-esque routine for the first time in 3 years!!!!!!! I feel terrible changing again, but this is a safety issue at this point.
Training Template
Sunday
Squats, 5 sets of 10 to a top set of 10
Deadlifts, 5 sets of 3 to a top set of 3
Abd/Add 3x15-20
Calf Press 5x10-20
GPP: Prowler, Sprints, Hills
Tuesday
Chin-ups, 4xAMAP
T-bar rows/DB Rows (rotate), 5 sets to a top set of 10
Curls, 3 sets of 8-12
Abdominals 3x10-20
GPP: Prowler, Sprints, Hills
Friday
Bench press/Incline press (rotate), 5 sets to a top set of 8
DB Military/Weighted Dips 4x6-10 (to top set)
Pushdowns 3x10-15
GPP: Jump Rope
ATLAS64
01-31-12, 12:10 am
15.0 Incline 5.0mph x10 treadmill sprints
VEERY easy conditioning today. I took a hard look at what I really need to accomplish over the next few months and putting some quality mass on is at the top of the list. My car accident has left me with some nagging injuries and pains in my neck, so I need to be careful with my training. I am going to do the exact same outline that I have currently for my routine; however, I am going to add volume to keep the weights a little lighter and let my body heal up. I am still going to work up to top sets...but the added volume working up to these top sets will keep me from doing "true" top sets. I think this will be a much safer route for me to go until my neck is 100%. For those of you who do not know I have congenital fusions in my neck that caused me problems my senior of high school after I took a monster hit that knocked me out cold. Because of these fusions and prior neck injuries I always tend to be cautious any time this area is hurting.
So here it goes..bodybuilding-esque routine for the first time in 3 years!!!!!!! I feel terrible changing again, but this is a safety issue at this point.
Training Template
Sunday
Squats, 5 sets of 10 to a top set of 10
Deadlifts, 5 sets of 3 to a top set of 3
Abd/Add 3x15-20
Calf Press 5x10-20
GPP: Prowler, Sprints, Hills
Tuesday
Chin-ups, 4xAMAP
T-bar rows/DB Rows (rotate), 5 sets to a top set of 10
Curls, 3 sets of 8-12
Abdominals 3x10-20
GPP: Prowler, Sprints, Hills
Friday
Bench press/Incline press (rotate), 5 sets to a top set of 8
DB Military/Weighted Dips 4x6-10 (to top set)
Pushdowns 3x10-15
GPP: Jump Rope
Yup I am excited to lift tomorrow...that is all.
I am so fucking sick of being injured I can't stand it...I pulled my adductor to the point where I threw up during a work out. Hopefully this will heal up quickly.
Mizzarler
02-01-12, 4:22 pm
you'll get better man...it could be worse..much worse. Just widen your stance a bit and you'll be fine
Mizzarler
02-01-12, 6:53 pm
you'll get better man...it could be worse..much worse. Just widen your stance a bit and you'll be fine
just found my diet i posted forever ago in one of my old logs lollllllllllllllllllllll
5 whole eggs,4 whites, 3 packs grits, glass oj
pro shake with oats n honey bar
trained
moes burrito with triple chicken
pro shake
ny strip, baked potato, green beans
ny strip, green beans
pro shake
chicken, br rice
cottage cheese, milk, natural pb
just found my diet i posted forever ago in one of my old logs lollllllllllllllllllllll
5 whole eggs,4 whites, 3 packs grits, glass oj
pro shake with oats n honey bar
trained
moes burrito with triple chicken
pro shake
ny strip, baked potato, green beans
ny strip, green beans
pro shake
chicken, br rice
cottage cheese, milk, natural pb
Holy crap that is a lot of food lol.
http://strengthplanet.com/powerlifting/most-bang-for-your-training-buck.htm
I am so fucking sick of being injured I can't stand it...I pulled my adductor to the point where I threw up during a work out. Hopefully this will heal up quickly.
Just ride it out big dog, you will be fine....
Close Grip Bench
4x8 with 245lbs
DB Incline
3x10 with 70lbs
Side Laterals
3x12
Pushdowns
3x12
Treadmill Walk 3.6mph x 20 minutes
DONE
Adductor has healed up nicely! Descent little day all the reps on bench were very easy.
Shitty manual labor job x 33 hours
Back/Biceps
T-Bar Rows
3p x 10
4p x 12
4p+quarter x 10, drop to 4p x 8, drop to 3p x 8
Pull-Ups
5x6-8
EZ Bar Curl
3x10-12
DONE
Bad week at work. Got in a fight at the gym after benching bc some dooshbag mocked me bc I grunted a little bit. He was hooping and hollaring like an idiot...so I confronted him and it got nasty. Oh well.
Bench
205x5
245x10 (awful)
Incline
135x10
155x10x2 sets
Pushdowns
3x15-20
DONE
Bad week at work. Got in a fight at the gym after benching bc some dooshbag mocked me bc I grunted a little bit. He was hooping and hollaring like an idiot...so I confronted him and it got nasty. Oh well.
Bench
205x5
245x10 (awful)
Incline
135x10
155x10x2 sets
Pushdowns
3x15-20
DONE
Blows thrown?
I hope not because if you're like me 1) you don't particularly like to fight & 2) if you pumped at the gym, especially after a not to good WO you are not one to be fucked w/...
Blows thrown?
I hope not because if you're like me 1) you don't particularly like to fight & 2) if you pumped at the gym, especially after a not to good WO you are not one to be fucked w/...
No thankfully, just lots of yelling and screaming. One of my buddies was working at the time (big guy former army ranger) hopped in and helped me shut the dbag up. Guy was just being a jackass threatened us that he was an mma fighter(which doesn't mean shit bc the guys who actually do that stuff do not broadcast it).
Squats
225x5
245x5
280x12
Pause Squats
185x5x2 sets
Deadlift
225x5
245x5
280x10
Abd/Add
2x20 each
Calf Press
2x20 drop 15 drop 10
DONE
Better work out today. Dropped the weights a TON bc of my car accident and just feeling shitty lately. Everything felt light and fast today.
No thankfully, just lots of yelling and screaming. One of my buddies was working at the time (big guy former army ranger) hopped in and helped me shut the dbag up. Guy was just being a jackass threatened us that he was an mma fighter(which doesn't mean shit bc the guys who actually do that stuff do not broadcast it).
Squats
225x5
245x5
280x12
Pause Squats
185x5x2 sets
Deadlift
225x5
245x5
280x10
Abd/Add
2x20 each
Calf Press
2x20 drop 15 drop 10
DONE
Better work out today. Dropped the weights a TON bc of my car accident and just feeling shitty lately. Everything felt light and fast today.
No belt no wraps double overhand grip!
smarter to back the weights down and make sure your body is good to go.
smarter to back the weights down and make sure your body is good to go.
It will definitely pay off in the long run. Work and the car accident really screwed me up..but this will give me a chance to really work on form and building a better base of size for a while. I will not go below 5 reps for the next few months.
Ppl bro, who needs em...
Pretty much. Except bad ass training partners like my girlfriend (who can spot me on heavy squats and bench no problem! AND she is heading for a huge squat and deadlift for a 115lbs girl 135x10 squat, and 225x1 pull BOTH SMOKED! NO BELT NO WRAPS......almost forgot...she got 95lbs on close grip for 6 reps yesterday!).
Pretty much. Except bad ass training partners like my girlfriend (who can spot me on heavy squats and bench no problem! AND she is heading for a huge squat and deadlift for a 115lbs girl 135x10 squat, and 225x1 pull BOTH SMOKED! NO BELT NO WRAPS......almost forgot...she got 95lbs on close grip for 6 reps yesterday!).
Wow, mine trains, but she ain't there yet...
ATLAS64
02-13-12, 10:12 pm
Steady State 30 minutes
Mizzarler
02-14-12, 6:46 pm
280x12 under 200lbs no belt is beast man..youll be hittin 315 for that in no time cause i'll make you! haha
280x12 under 200lbs no belt is beast man..youll be hittin 315 for that in no time cause i'll make you! haha
I hope so damnit!! In two weeks I am going up to 315 to see what happens.
T-Bar Rows
2px10
3px10
4px15
4p+25px10
4px12
3px10
Lat Pulldowns
5x10
DB Curls
20lbsx20
25lbsx15
30lbxx15
Stretch a ton
Steady State Cardio x 20 minutes
DONE
40 yard sprint x 16
Static Stretch
*Sprint down; walk back. These were not full sprints just enough to get my heart rate up.
ATLAS64
02-17-12, 11:47 pm
10 hour shift...got to the gym 30 minutes before it closed.
Incline
185x5
205x5
225x5 (eeeeeeassssy)
Close Grip
185x10
225x10 drop 135x10 (sucked)
SUPER SET:
Side Laterals
15lbs x 15
20lbs x 12
25lbs x 12
Pushdowns
3x8-15 last set drop 10 reps drop 10 reps
DONE
Squats (no belt)
225x3
265x3
295x15
Deadlift (no belt)
225x3
265x3
295x1
315x10
Add/Abd 2x15
Hamstring Curls 2x15
Calf Press 2x30
DONE
First good work out in a while. I really like squatting and pulling on the same day each week. I feel I am going to make some nice progress this year.
Body Weight: 200lbs
Mizzarler
02-19-12, 3:30 pm
sick workout today man you killed it, you had more on your 295 set too
sick workout today man you killed it, you had more on your 295 set too
Thanks man.
33 minutes Steady State walking
Stretching
DONE
Good work. I too enjoyed squatting and deadlifting in the same day. But now that I am trying to learn gear, I don't think it would work too well. Are you following a specific program right now?
ATLAS64
02-20-12, 10:27 pm
Good work. I too enjoyed squatting and deadlifting in the same day. But now that I am trying to learn gear, I don't think it would work too well. Are you following a specific program right now?
I like it a lot. Seems to allow for a lot of recovery.
BB Row
4x6-12
Lat Pulldowns
4x10-12; last set did a drop set of 10
DB Curls
4x10-12
Ab Roller 2x12
Hanging Leg Raises 2x12
Steady State: 25 minutes walking
DONE
May start belting up to feel some heavier weight.
May start belting up to feel some heavier weight.
Do it...
Do it...
I think I may give it a go on Sunday and keep working the 8-10 range on sq/dl..hopefully see some PRs soon.
Close Grip Bench
275x1
315x1
295x5
Incline
185x5
205x8
Pushdowns
3x15 last set drop set of 15
Side Laterals
20s x 15
30s x 10
20s x 15
Jump Rope
DONE
That's a no-nonsense pressing day. Solid.
Mizzarler
02-24-12, 4:24 pm
good workout today...form looked real good
Strong work Atlas! Do you prefer cgb over regular pressing?
That is some awesome pressing and the simplicity of that workout kicks ass.
Squats (no belt no wraps)
315x10 (hit the rack and messed up my back of course lol)
225x8
235x8
245x8
235x8
225x8
Deadlifts (not belt)
275x3
315x3
345x3
315x3
275x3
Leg Abd/Add 2x15-20
Seated Calf Raise 2x20
40 yard sprint x 10
Stretch
DONE
Descent day. Not doing well with low volume high intensity right now at all. I am going to back the weights down a little bit and work those pyramids you see above for a while and get some more volume. Apparently, I need to rebuild by base. Car wreck messed me up a lot more than I thought. Sometimes you just have to go a little lighter and put quality work in to blast through a plateau. Small changes are going to be made..but it is ok and it will help and keep me from going too heavy.
Looking at my old thread is fucking depressing. I have turned into a pussy! lol
Chin-ups
bw x3
25lbs x3
35lbs x3
45lbs x3
60lbs x3
75lbs x2
bw x10
DB Rows
55lbs x 10
80lbs x 20
80lbs x 20
DB Curls
30lbs x 15
30lbs x 12
Steady State 40 minutes
DONE
Warm-Up
40 yard sprints x 10 (70%)
Walked for a bit.
Done
Mizzarler
02-29-12, 6:53 pm
75lbs weighted chins thats awesome man good job, I'll do those once I get strong enough! ha
Week 1
Sunday
Squats- to top set of 3-8 reps
SLDL- 3x10-12 pyramiding up
Abd/Add- 2x15-20
Abs- 3x10-20
Monday
Steady State
Tuesday
Row Variation
Puylldowns/Chins
Bicep Curls
Wednesday
Prowler/Hills/Sprints pick one and get 20
Thursday
Steady State
Friday
Incline- to top set of 3-8 reps
Dips/Db Press- 3x10-15 pyramiding up
Overhead Extensions 3x10-15
Week 2
Sunday
Deadlifts- top top set of 3-8 reps
Back/Front Squat 3x10-12 pyramiding up
Abd/Add- 2x15-20
Abs- 3x10-20
Monday
Steady State
Tuesday
Row Variation
Pulldowns/Chins
Bicep Curls
Wednesday
Prowler/Hills/Sprints pick one and get 20
Thursday
Steady State
Friday
Close Grip Bench- to top set of 3-8 reps
DB Incline/Military- 3x10-15 pyramiding up
Pushdowns 3x10-15
I really like the set up of this split it allows for a good bit of variation and allows you to stay heavy more often without overtraining. I pretty much have figured out that one HARD conditioning day per week is plenty and 2-3 steady state days on top of that is all I will ever need.
40 minute walk with my girlfriend.
Body Weight: 198lbs
Incline
185x3
205x3
225x3
245x2
270x1+1 forced rep (body weight PR)
210x8+2 forced reps
DB Flat (palms in)
80lbs x 15
95lbs x 11
Overhead Ext/Pushdowns
15 reps + 15 reps
12 reps + 10 reps
Machine Side Lateral
3x12
DONE
Mizzarler
03-02-12, 3:33 pm
good workout today ya freak, should incline 315 very soon
mcbeast
03-03-12, 10:57 pm
good workout today ya freak, should incline 315 very soon
Im with this guy..
good workout today ya freak, should incline 315 very soon
Im with this guy..
I hope so!
You're benching is impressive.
You're benching is impressive.
Thank you man.
Front Squat
275x3
315x1
295x3
Deadlift
315x3
365x3
405x6
Leg Ext 3x20
Calf Press 3x20
Stretch
DONE
Twenty minutes steady state
40 yard sprint and walk back x 15
DONE
DB Row
80lbs x 12
100lbs x 20 (body weight PR)
100lbs x 18
Lat Pulldowns
4x10-12
DB Curls
25lbs x 15
25lbs x 15
1 Mile Walk
DONE
Strong front squatting J! Keep it up man. How did 315 feel?
ATLAS64
03-07-12, 12:08 pm
Strong front squatting J! Keep it up man. How did 315 feel?
It felt like shit lol. I have not tried to front squat in a loooooong time, but it was fast at least.
40 yard sprint and walk back x 15
DONE
Your front squat is damn impressive my friend, next time you hit 315, record it!
Your front squat is damn impressive my friend, next time you hit 315, record it!
Thank you Dosekel. I am going to start putting some videos up as soon as I figure out how haha. What kind of training do you do?
It felt like shit lol. I have not tried to front squat in a loooooong time, but it was fast at least.
Speed and form are all that count! Who cares how it feels, lol.
ATLAS64
03-07-12, 10:17 pm
Speed and form are all that count! Who cares how it feels, lol.
Exactly.
Dosekel
03-07-12, 10:53 pm
Thank you Dosekel. I am going to start putting some videos up as soon as I figure out how haha. What kind of training do you do?
Haha, can't wait to see that.
Mostly hypertrophy but mixing tons of methods just to make sure that i'm outta my comfort zone, learning slowly how my body reacts to some method
mcbeast
03-07-12, 11:10 pm
BRO Stop Sprinting! Your making me feel fat. I actually gotta pick up a measure-roller-thing, so I can map out 40 yards on the soccer field at the school across the street from me. How intense do you do these sprints?
Haha, can't wait to see that.
Mostly hypertrophy but mixing tons of methods just to make sure that i'm outta my comfort zone, learning slowly how my body reacts to some method
You will figure it out. I am just messing around with things to find out what works best.
BRO Stop Sprinting! Your making me feel fat. I actually gotta pick up a measure-roller-thing, so I can map out 40 yards on the soccer field at the school across the street from me. How intense do you do these sprints?
Haha..I just eyeball it and go. I do the sprints at about 65-70%. I sprint and then walk back and repeat...the whole idea is just to get your heart rate up and not murder your legs. It has been somewhat of a balancing act to figure out how much running I can do and still grow stronger, but my goals are to be strong and in shape..not just strong.
Close Grip Bench
135x8
185x8
225x8
245x8
260x8
Military Press
95x10
135x10
95x12
Pushdowns 3x15
Machine Side Laterals 3x15
DONE
*everything was very easy today!
your benching is awesome. would love to see a video...maybe i'd get some set up/technique ideas from it
your benching is awesome. would love to see a video...maybe i'd get some set up/technique ideas from it
Thanks bud! I am going to start training VERY heavy over the next few months. After that entire work out I forgot to add I did close grip bench with 295 for a paused set of 3 and then 315x 1 paused!
After doing a ton of research and looking back at my logs I have determined that specificity is the key to getting strong. In order to get strong you much lift weights in the 85% + range. SQ/Dl will be rotated week to week and bench press/Incline will be loaded week to week. Lots of triples, doubles, singles! FINALLY!
http://ironradio.org/Audio/19IronRadio_Deadlift_Squat_When32.mp3
This is a long listen; however, it is a great discussion on programming the sq/dl and also how lifting in higher % translates into increases in maximal strength.
Very strong pressing in here man.
Got your PM, I was just opening a thread to get everyones input. If it doesnt apply to me, then Im sure others can learn from it.
Squat
225x5
260x5
300x11 (horrible set...nothing felt right and some of the reps were high)
260x10
Deadlift
225x5
260x5
Add/Abd 2x15-20
Leg Curls 2x12-15
DONE
Well so much for going heavy. Looks like the only way for me to get stronger and stay healthy is to push my squat/bench and let deadlift cruise. How does everyone feel about de-loads I would like to hear everyone's thoughts. Thanks!
I dont like the term deload. More like... Active Recovery week. I dont like them very much, because Im not smart enough to go in the gym and only do 30% for an entire week. I would rather just take them as needed, for specific days. Like if I wasnt feeling it at all on a squat day, I would play it smart and keep the training to a minimum that day.
I hate Deloads, but I feel like they are necessary...
ATLAS64
03-11-12, 10:50 pm
I hate Deloads, but I feel like they are necessary...
Yea I know...I am so fucking frustrated.
Mizzarler
03-12-12, 5:46 pm
Yea I know...I am so fucking frustrated.
you'll be fine your a gross squatter and I don't think your dead is gonna go anywhere but up esp if your still gonna do stiffs or gm's
T-bar Rows
1p x 10
2p x 10
3p x 12
4p x 12
4p+10p x 12 drop 3px10 drop 2p x10
Hammer Pulldown
4x8-12
Preacher Curls
1x12
1x10 drop 1x10 drop 1 x10
Jump Rope 8x 50 jumps
DONE
you'll be fine your a gross squatter and I don't think your dead is gonna go anywhere but up esp if your still gonna do stiffs or gm's
I am just going to continue to work it each week. Only thing that has ever worked for me.
30 minutes moderate intensity cardio (HR around 115-130)
Diet Breakdown just for fun...
25% Protein
50% Carbohydrates
25% Fat
Roughly...
200g of protein
350g of carbs
90grams of fat
Close Grip Bench
195x5
230x3
260x10
Incline
185x7
165x10
Dips
2x12 with 50lbs
*Felt like death today going into the workout so I didn't expect much.
20 minutes walking easy
DONE
Next week I will be taking 270 for a ride on close grip. Hopefully, it will be a much better work out. I benched one day earlier today which probably didnt help bc I was hoping for 12 reps..but I will adjust next week. I moved my bench day to allow my lower back to completely recovery before I sq/dl on Sundays.
BW: 198lbs look for this to change over the next month hahaha PEANUT BUTTER JELLY TIME
ATLAS64
03-16-12, 11:24 pm
I am running 531 with one minor tweak so I guess it is no longer 531 then haha. However, I have found in the past I respond very well to 2 top sets on squat and bench press. The strongest both of these lifts have ever been was by doing two sets. When Mizzarlar was training with me up at KSU 2 years ago we spent about an 8 week period doing nothing but 2x10 on squats. I started the program with 2x10 at 275lbs with no belt. At the end of the 8 weeks I did 345lbs x 15 and then jumped to 375lbs x 9 with no belt or wraps! Same thing happened with my bench press. The other way I look at this is if you can hit the same number of reps at the same weight for two sets..you have mastered that weight AND you probably DIDN"T go to failure. Training to failure has caused me to stall more times than I care to remember on the big 3. This is a minor twist I welcome anyone to try and I believe it will work well. I have noticed a lot of people complaining the volume was low on this program. I have a theory that by adding this extra set on sq/bp it may help people come out of a rut. Who knows this may be something I just do for a few months and go back to 531 as it is ...or something I may stick with. My gut feeling right now tells me 2 top sets shows mastery of the bench and squat. I believe these two lifts improve with just a tad more volume than is needed on deadlift.
Just an experiment to see if my theory is right...worked in the past..who knows!
No squats or pulls tomorrow for me. Spent all day pulling up 800 sq feet of hardwood floor. Probably a good idea to take some stress away from my lower back!
I woke up this morning and my back somehow felt awesome sooo I went ahead with my plan.
Squat (no no no)
2x10 with 260lbs
4 Inch Block Pulls (no belt)
315x3
345x3
370x2
Leg Curl
3x12
Calf Press
3x20
Add/Abd
3x20
DONE
I am going to spend some time doing block pulls to give my lower back a break. All the pulls today were FAST and easy. I may pull of the floor every few weeks..but for now this will allow me to pull heavy often and recover! For meets I will pull of the floor to prep..but this is the offseason no need to murder my lower back the entire time.
T o m m Y
03-18-12, 5:19 pm
strong cgbp! awsome pullin to bro..
I like the plan. Stick with it, see what happens!
Mizzarler
03-22-12, 6:01 pm
nice leg day man I'm sure those squats were a jiyyyoookkeeee, you just gonna go linear and add 5lbs each week til it stops workin?
ATLAS64
03-22-12, 11:41 pm
Overuse injuries from work. Will be taking a week to recover and start up again!
mcbeast
03-23-12, 12:37 am
Overuse injuries from work. Will be taking a week to recover and start up again!
Chocolate milk heals all. Drink up!
ATLAS64
03-25-12, 10:33 pm
Took the KSU Powerlifting team to its first meet and they all did really well, and all three coaches called the numbers and meet peak perfectly!
ATLAS64
03-25-12, 10:35 pm
Meet amped me up to train so I did haha.
Squats (no no no)
300x8
320x8
Block Pulls (no belt)
350x5
365x5
405x1
Leg Curls 2x12
Abd/Add 2x20
Calf Press 2x20
Abs
DONE
T o m m Y
03-26-12, 8:29 am
nice!
ATLAS64
03-27-12, 12:05 am
nice!
Good work in here man!
Thanks guys.
ATLAS64
03-27-12, 12:08 am
T-Bar Row
3p x 12
4p x 12
4p + 25p x 12
5p x 10 (PR)
Shrugs
315x8
405x8
445x5
475x5
Weighted Chins
25lbs x 8
10lbs x 8
DB Hammer Curls
2x15-20 with 20lbs
15 minute walk
DONE
July 7 at the Georgia Games I will be competing in the open men's 198 division raw!
ATLAS64
03-27-12, 10:00 pm
Week 1
Squat 2x8
Deadlift 1x8
Bench Press 2x8
Week 2
Squat 2x5
Deadlift 1x5
Bench Press 2x5
Week 3
Squat 2x3
Deadlift 1x3
Bench Press 2x3
Week 4
Squat 2x3 (light)
Deadlift 1x3 (light)
Bench Press 2x3 (light)
Some similarities with 531; however, I added sets on squat and bench because I respond much better and I am keeping the weight heavier. Again, not 531 but I am borrowing parts of the philosophy but catering it to what works for me.
Meet Peak
Week 1
SQ and BP 2x5
DL 1x5
Week 2
SQ and BP 2x5
DL 1x5
Week 3
SQ and BP 2x3
DL 1x3
Week 4
SQ and BP 2x3
DL 1x3
Week 5
SQ and BP 2x2
DL 1x2
Week 6
SQ and BP 1x1
DL 1x1
Week 7
Light Week
Week 8
Meet
I am going to do a 6 week peaking cycle because the last two times I did 8 weeks it beat me to hell....also there is a chance this may change. We will see. This is just what I have so far.
Mizzarler
03-28-12, 5:55 pm
plan looks good man, nice and basic your gonna make my step my game up on my assistance days from now on you freak
Mizzarler
03-28-12, 5:56 pm
Pizza x 1
pro
plan looks good man, nice and basic your gonna make my step my game up on my assistance days from now on you freak
Haha nooooo your going to be kicking my ass like tomorrow.
SHITTAY Day
Bench
2x8 withy 245lbs
DB Incline
3x10
Pushdowns 2x15
DONE