PDA

View Full Version : EAT, SLEEP and BE A ANIMAL!



THE MORTARMAN!
07-06-16, 9:46 am
What's up guys, MORTARMAN here, This current Powerlifting program I developed I would Like some insight on if you don't mind any advice will be greatly appreciated, Now before I get started by doing this program my lifts have all went up 100lbs+ in a very short time. basically what im doing is im not counting sets but I am keeping the reps at 3-2-1. with that being said though I may be doing 5 or 6+ warm up sets with reps of 3. then when it starts to get heavy I will try to knock out 3 reps if not ill go to 2 then ill keep going up in weight with 2 reps until I finally get that 1 rep max. but I only max out on the actual bench squat and deadlift after every month or 2 depends on how I feel now I do on certain weeks I train with bands wish I could do chains but don't have any. I do about 3 compound movements for the heavy lifting and ill do 1-2 isolation movements. ill train the muscles every 7 days to get the most recovery I can I am in the army so we have to do PT every other day. And I feel this actually helps my lifting doing this routine I have had no injuries the weight goes up by 5-2.5lbs a week and I feel great
looks like this
back - Monday
legs - Tuesday
chest - Wednesday
delts - Thursday
Arms - Friday
Abs + grip - Saturday
Sunday stretching etc.

current supplements right now is Animal Pak, Animal Flex, Animal Stak
EAT,SLEEP and BE A ANIMAL!
thanks everyone
THE MORTARMAN

C.Coronato
07-06-16, 10:46 am
Hey bro,

So your chest day is like this:

135 x 3
225 x 3
250 x 2
275 x 2
315 x 2
335 x 1

Something like that? So always super low reps?

THE MORTARMAN!
07-06-16, 10:55 am
correct but i would do way more sets it would look like this
example.
reverse bench press
3x135
3x165
3x185
3x200
3x225
3x245
3x275
3x295
2x315
2x320
2x330
1x340
then i would do 2 more compound movements like a power press where the bar is already on your chest and you press from there or the floor press

C.Coronato
07-06-16, 11:10 am
correct but i would do way more sets it would look like this
example.
reverse bench press
3x135
3x165
3x185
3x200
3x225
3x245
3x275
3x295
2x315
2x320
2x330
1x340
then i would do 2 more compound movements like a power press where the bar is already on your chest and you press from there or the floor press

and thats every week?

THE MORTARMAN!
07-06-16, 11:26 am
the reps and sets are like that every week but the training will be different like I will incorporate bands ETC. and i keep the reps and sets like that for everything like arms shoulders etc.

C.Coronato
07-06-16, 11:33 am
It just seems like a TON of singles and doubles

THE MORTARMAN!
07-06-16, 11:36 am
you think i should lower the sets then reason why i keep them is high is so i don't cause an injury i want the muscles to be fully warmed up what would ya recommend always love advice or insight
thanks

C.Coronato
07-06-16, 11:38 am
You can prob get better answers from like Jordan Wong, or GUNZ, or one of the PLers on here, but weekly singles and doubles doesnt seem to be productive. Sooner or later your going to be so beaten down.

Bean
07-06-16, 11:41 am
It just seems like a TON of singles and doubles
seems like a long ass chest day. How much rest in between sets

C.Coronato
07-06-16, 11:42 am
http://forum.animalpak.com/forumdisplay.php?187-Boss-of-Bosses-III

This is a great place to go.

THE MORTARMAN!
07-06-16, 11:44 am
well the thing is being deployed I have time to train on my down time and the rest isn't that long in between warm ups when it comes to the heavy stuff like 2 mins or so and check them out thanks

THE MORTARMAN!
07-07-16, 7:13 am
You can prob get better answers from like Jordan Wong, or GUNZ, or one of the PLers on here, but weekly singles and doubles doesnt seem to be productive. Sooner or later your going to be so beaten down.

Hey just letting you know about a update I took your advice lowered the sets last night I actually feel a lot better wasn't in the gym as long and I was actually able to do more than usual so thanks I appreciate it man. keep getting swole as fuck! hahah

THE MORTARMAN!
07-07-16, 7:22 am
and I had to do chest last night and looked exactly like this
reverse power press (reverse grip bench)
135x3
225x3
255x3
315x3
325x2
335x1

floor press
same weight

1 arm bench on a smith
60x3
70x3
80x3
90x3
100x2
110 x1

last: isolation peck deck to get the blood flowing

C.Coronato
07-07-16, 9:46 am
Hey just letting you know about a update I took your advice lowered the sets last night I actually feel a lot better wasn't in the gym as long and I was actually able to do more than usual so thanks I appreciate it man. keep getting swole as fuck! hahah

Good shit bro!!!

THE MORTARMAN!
07-08-16, 12:07 pm
tough night last night couldn't do to much in the gym but I still got shit done!
last night if people want to know or any others
what I did

lower back and oblique's
that's all I had time to do I have a small injury right now from the Ranger runs we do which is 5+ miles so I had to adjust some things

so since the doc is recommending not deadlifting or squatting for about a week or 2 which sucks the huge one so last night
looked like this

Seated deadlift (never done before but gave it a try) loved it. highly recommend and adding to my training
135x3
225x3
315x3
345x3
365x2
385x2
405x1 not to bad for just using the lumbars to pull it up

The dumbbell side bend (oblique's)
70x3
80x3
90x3
100x3
110x2
120x1

and from the stupid ass running we do cause no one is certified in fitness over here besides me but im not in charge but there's fluid and a light tear in my Achilles and some kind of fluid in my heal but ya fucking sucks!

tonight's training is Arms
so it will be
Barbell drag curl
skull crushers
concentrated hammer curls
close grip bench

and pull-up's for isolation in biceps and dips for the triceps
fucking hooooooooa.
EAT,SLEEP AND BE A ANIMAL

THE MORTARMAN!
07-09-16, 8:05 am
training as of last night was great, awesome pumps in the gym I really feel the animal stak kicking in.
last night for power training for THE GUNS !

Barbell drag curl
135x3- 145x3 -155x3 - 165x2 - 175x2- 185x1

Skull power crushers (on smith I already have the bar by the head and pressed from there for strength)
Same weight 135x3- 145x3 -155x3 - 165x2 - 175x2- 185x1

Machine Hammer curls 1 Arm (dumbbells were all being used) FML. and it was 12am I didn't have time for bullshit waiting games lol
50x3 - 60x3 - 70x3 - 80x3 -90x2 - 95x1

Close grip half Press on smith flat bench (already had the elbows bent and pushed up the bar from its length it was already at to help with my normal bench press)
135x3 - 225x3 - 250x3 - 285x3 - 315x2 - 325x1

isolation pullups for biceps 1 set failure and dips for triceps 1 set failure

tonight is leg night
going to try and do my best with my Injuried foot and just work through the pain I will be doing

Box sumo squat
Squat ups (having your ass the grass already and squatting up from there)
Good mornings
1 leg leg press

isolation
hip adductor machine hip abductor machine

fucking hooooooooooooooooooooooooooa
EAT, SLEEP AND BE A ANIMAL!