I always hated when the hubby had to get that stuff injected. Did you ever have to do the anthrax stuff? People were getting kicked out left and right for refusing it back in the day.
Hey, whenever you speak of the asshats over there, it makes me think of this…watch it if you haven’t!!
And its so funny I might have posted it before…hope you feel better.
You had me at “veritable cornucopia”.
Alpha,
Why are you switching from 5/3/1? Losing strength, size, etc? Just time to change stuff up? Just curious.
I’m sticking with 5/3/1 for at least two more cycles. Gonna be participating in my first powerlifting meet on November 20th. Perfect timing. As far as training goes, get two cycles in and the meet is on Saturday of the second cycle’s deload week; perfection number one. Plus, the meet is two days before my 24th birthday. Set some PRs for my birthday (and the cut off for the Junior division is 23; two more days and I’d have to compete in the Open division haha).
After the meet though, gonna evaluate, I’m thinking of switching to either something like you posted or a modified Starting Strength…or may just stay with 5/3/1…we’ll see.
[quote]nlmain wrote:
blah. hate needles. last time they needed to take some blood samples without me eating for at least 12 hours. I have low blood pressure and they were taking 5 vials. By the fourth I fainted in the nurse’s big bossom head first. what a way to wake up. [/quote]
My story ain’t as good as your’s (love that landing lol), but last Halloween, I was giving blood. Stayed up late the night before and was tired. So I’m reclined in that chair, comfortable, relaxed, have my iPod in…next thing I know, I’m being vigorously shaken and open my eyes to three nurses faces inches away from mine yelling my name. They claim I fainted…I still maintain that I just needed to take a nap…lol
[quote]benos4752 wrote:
[quote]nlmain wrote:
blah. hate needles. last time they needed to take some blood samples without me eating for at least 12 hours. I have low blood pressure and they were taking 5 vials. By the fourth I fainted in the nurse’s big bossom head first. what a way to wake up. [/quote]
My story ain’t as good as your’s (love that landing lol), but last Halloween, I was giving blood. Stayed up late the night before and was tired. So I’m reclined in that chair, comfortable, relaxed, have my iPod in…next thing I know, I’m being vigorously shaken and open my eyes to three nurses faces inches away from mine yelling my name. They claim I fainted…I still maintain that I just needed to take a nap…lol[/quote]
they had me sitting in a little plastic chair. safest way to fall was head first into her matronly lap.
Jhollywood: thanks a lot brother! i am feeling a little better today, i guess we will see how it all goes today at the gym. and I totally understand what you are saying about injuries, being hurt and taking things for granted!
MIM: with he high rate of deployments between international and domestic missions, (and the gross negligence and cheapness of a certain agency) we are not administered the Anthrax. we have asked but they have never given us a good explanation as to why. Some guys a few years back were getting it, but then it just suddenly stopped… They give us all kinds of random other stuff though.
And yeah i have seen that video before. it is awesome! thanks for posting it!
Whiteflash! Hey man! haven’t seen you around in a while! thanks for stopping in brother!
benos: i am switching from 5/3/1 for a lot of reasons. one is…i have never actually done the program the way it was designed. Therefore i can’t really praise or bash it. But from what i have done, it is just not working for me the way it seems to work for so many other people…also, it is almost too body part split for me, and with my schedule it doesn’t seem to work out as well for me.
Take right now for example.
i will have to workout 4 days in a row (counting yesterday) hard as possible because i am going to be in the taint of the world for the next 6…then i will be back for like 3 days and then I am gone again. While I am gone i have no idea what i will have access to, how much time I will have to use it, or if touching it is going to give me the HIV…if i was doing body part split stuff than it could literally 3 weeks between a certain body part. if i can hit each part each day, then the break seems liess drastic you know.
Also i never got stronger from 5/3/1. My maxes stayed exactly where they were, even if I was progressing on my workouts…so maybe it is just not how my body responds to stuff. i love the plan and think it is a terrific thing for 99% of people to use…i guess i just don’t fall into that 99%. hope that helps man.
And i loved your story brother…you were DEFINITELY just napping!
nlmain: That showed some excellent self preservation skills! excellent job! but next time—pics or it didn’t happen!
“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
-Thomas Edison
29September2010: Training 1 Wave 1
Strength: Giant sets
1a. Squats: 405x3, 455x3, 475x3, 500x3, 515x3, 495x3, 495x3
1b. Good Mornings: 225x3, 245x3, 275x3, 295x3, 315x3, 325x3, 325x3,
1c. Ab: Green Band kneeling: 7 sets of 10 reps
2a. Dumbbell rows (with good holds): 130x5, 130x5, 140x5, 140x5, 140x5, 140x5
2b. Barbell incline Bench: 255x3, 275x3, 315x3, 325x3, 295x3, 305x3
2c. Body weight Abs: 6 sets of 10 reps
Accessory: Giant sets
3a. Standing Calf Raise: Stack x10, stack x10, stack x10
3b. External rotations: 20x10 (each side), 25x10 (each Side), 30x8 (each side)
Extract: ran 1.5 miles as hard as i could…
Notes:
-My back handled the squatting loads very well. But i seriously had to keep very strict concentration on everything with a bar on my bad today…it seem like when i loose my concentration, that is when the injuries happen…big surprise right?
-Even my pec felt decent on the inclines…hopefully it will stay that way…
-You can see where I wrote 515x3 on some of my sets. these * * will denote my heaviest set for that day, and hence, what i need to try to beat the next time around. i am fairly happy with 515x3 and 325x3 for my first time back lifting pretty heavy…these numbers have no where to go but up from here on out!
-i had VERY little rest between all sets today and was completely soaked in the gym today…it was a GREAT workout and I feel great getting back to things i am good at! Hopefully the numbers keep rising, i get bigger and stronger and i can stay healthy!
Thanks to all of you have been spending time over at http://5100block.com/ ,(especially those of you who are doing all of the Ad clicking!) there are some new stories, polls, reviews, recipes and vids up over there…oh and since we have made a little bit of money, we decided to buy a tub of Surge Workout Fuel and give it away as part of a contest over there sometime in the next 24 hours or so, so keep checking back, and keep clicking the ads over there!
Oh but in order to participate in the contest you need to be a registered user over there. So if you want $50 worth of free SWF, head over there, register and keep checking back for the contest. it is a first come first serve thing, and when it gets posted, the first to respond will be our winner so keep checking.
And of course, every time you check, be sure to click on some ads and show some love!
thanks everyone, and I will see you over there!
FREE SURGE WORKOUT FUEL AWAITS!!
Alpha
How’s the back bro ?
Aw fuck, I’m too late to win the Surge.
Delta one: well, good considering the workouts yesterday and today. thanks for asking man! sorry you missed the contest, but we should he holding a lot more of them as long as people keep clicking ads! thanks man!
=============================================================================================
Today’s Fuel:
Meal 1: 1 Scoop Metabolic Drive, 1 Scoop Optimum Nutrition 100% Whey, 1 Flameout, 2 BCAA’s, 1 multi
Meal 2: (peri workout) 1 scoop optimum nutrition, 1 scoop Surge, 10 BCAA’s
Meal 3: 1 Scoop Metabolic Drive, 1 Scoop Optimum Nutrition 100% Whey, 2 BCAA’s,lotsa milk
Meal 4: “Holy hot mouth, Batman” burgers (recipe below), spinach, 1 Flameout
Meal 5: Beef and vegetable stew, broccoli, salad, milk
So i made some burgers today and they turned out great…so great i wrote my first recipe ever…i posted it here: 全网最全欧美影视资源 - 免费观看高质量内容，尽情享受无尽乐趣
thanks to all of you who took part in the Free Surge Workout Fuel contest at 5100Block.com today!
and thanks for reading!
Dude, even all banged up you’re putting up numbers that crush 99% of the gym going population, this site included. You’re still a tank.
Alpha, glad you’re still healthy (for the most part) and kicking ass – all the best overseas this October.
Definitely going to give your burger recipe a try, I fucking love hot peppers. On a completely random note, I’m in touch with a farmer and going to buy a quarter cattle and save some washingtons on the ground beef, steaks, ect – just got to butcher it up a bit and freeze the SOB.
I definitely encourage all of you find a farmer who raises grass-fed cows!
Am I the only one who has no idea who this guy is and what his first post is referring to? Would someone care to PM me so that I may be enlightened?
Alpha, 'nother question. Or two haha
I noticed that on the sample schedule you posted, you do deadlift variations on back to back days. Same with the squats. But I noticed that you don’t do that with the upper body. Like Monday and Thursday would be horizontal movements and Tuesday and Friday are vertical. Is there a reason for this? Like, why you do squats two days in a row, but not pullups?
Second, let’s say you’re doing a program for 8-weeks. Obviously, you change things that don’t work as you go. And at the end, of those 8-weeks, you’d probably make more changes. But I’m assuming, that if you wanted to keep a similar schedule, you’d simply just switch some things out, like sumo deads would be put in for conventional, zercher squats for front squats, etc etc. Am I assuming right?
After typing these out, I kinda feel like they are completely dumb questions that should be obvious…and even though I am kinda feeling like I could successfully guess your answers…I need to sleep so these need to get written down lol
[quote]rholdnr wrote:
Am I the only one who has no idea who this guy is and what his first post is referring to? Would someone care to PM me so that I may be enlightened?[/quote]
Alpha,
Are you drinking whole milk?
Whiteflash: ha thanks man, i’m trying!
Chi-town: Thanks man! and yeah i was totally thinking of doing the whole cow thing, but i don’t have a freezer big enough to hold all of it! i wish i could!
rholdnr: Me? what do you want to know man?
benos: well, i was thinking the same thing when i was designing it but the issue was that i wanted as much time between back squats and deads as possible…sldl and front squats are more of a secondary in my mind and if i had to go 4 days in a row then if something suffered, hopefully it would be them…i hope that makes some sense.
And the second question you hit right on the head…i would just slightly change the exercises or grips or stances…no one ever said the changes needed to be drastic! thanks for asking brother!
Boston: Nope, skim milk man
We are having tornadoes and flooding here, and all of you know how gay i am for running in the rain, so that is what I did this morning for recovery…if i get the time later i am going to hit the gym but I have a lot to do before i roll out so we will see…
My beer is almost done and i am trying to think up names…suggestions?
Bolts & Nuts
Alright Alpha, time to prick the brain again lol sorry if you’re getting tired of me lol
I’ve always used straight sets. Basically, just go by the rule that I am for 5x5 or whatever with one weight. If I hit it, go up next workout. If not, keep at the same weight next workout. I see you do a lot of ramping up to a top set. That peaked my interest and I started researching it on here. I kinda like the idea, though never done it, closest I’ve come to ramping before has been 5/3/1. I like it in theory, though haven’t really done it long enough to compare it to previous things like Starting Strength, but I think I want to give it a try next time I switch things up.
However, couple of concerns with it. When super setting and trying to get as much work done as quick as possible, do you ever find having to change plates so often (every set for every exercise) adds to much time to the total time in the gym?
Also, how do you pick the weights? Say, what percentage of your one rep max do you aim for when you start a program? And what weight do you pick to start at and how do you pick the weights you’re gonna jump up by? And lastly, when you hit your target weight/reps, how much do you aim for for next workout?
And I lied, one more. I saw in your log, only a couple of lifts had the xxx around them. Are you only really worried about improving a few certain lifts, and the rest, just playing weights by feel? Or…?
nlmain: i like it! thanks for the suggestion!
Benos: i just wrote this whole long thing to you man…and then it go erased! so here is the clif notes version. (sorry man, but i’ve got a plane to catch!) i follow these basic rules:
-forget about 1RM%, start with a weight you are comfortable with. if it was good and you can move up…do so! If you get in over your head and only get 2, back off. Manipulate the sets by how you feel and how the last set went. that’s how I ramp and it has worked for me.
-ALWAYS LIFT LIKE YOU ARE IN A HURRY!!! Exchanging the plates and changing the weights IS YOUR REST! the second the weight is on the bar it is time to go again…do this with some hustle and trust me…you will never spend too much time in the gym!
-the sets that are denoted with xxx are only marked as such because they are the heaviest weights for that particular exercise for that day. i am trying to beat EVERY set from the previous week…that in mind…
-As a rule of thumb (But i definitely don’t always follow it), i will try to add 10lbs to EVERY working set for my upper body from the previous week and 20 to my lower body sets…but again this has to do with how you feel and how you last set looked.
i really wish that last thing didn’t get erased, but it is what it is. sorry brother…i hope this helps clear some things up for you! Thanks for the questions, i enjoy them!
“My great concern is not whether you have failed, but whether you are content with your failure.”
-Abraham Lincoln
01October2010: Training 2 Wave 1
Strength: Giant sets
1a.Weighted Semi-Supinated Pull-Ups: 115x3, 135x3, 145x3, 155x3, 160x3, 160x2, 145x3
1b. Standing Barbell Military Press: 185x3, 205x3, 225x3, 235x2, 225x3, 215x3, 220x3
1c. Oblique: 7 Sets of 10 reps Each side
2a. Front squats: 275x3, 315x3, 335x3, 365x2, 385x1, 345x3
2b. Close grip standing Barbell Shrugs: 315x8, 315x8, 335x8, 365x8, 365x8, 365x8
2c. Lower Back: 6 sets of 10 reps (bodyweight)
2d. Hang clean (to get the bar back up for front squats): 225x1 six times
Accessory and extract: No time…too much to do and i leave in just a few hours…if and when i get the chance to workout while I’m gone, i will have no choice other than accessory and GPP stuff… so i figured i would get plenty of it soon enough
Notes:
-the weighted Pull ups and military felt pretty good today and i am happy with 235x2, and 385x1…on the 385x1 front squat i was just screwing around to see if i would get it…It never fails to surprise me just how heavy weights start to feel just holding them on the front squat. i unrack the bar, but once I let out my air to get another big breath, it almost feels as if my body is going to quit and break in half…yet i still get the reps…the human body is pretty cool…
-well, i am leaving for a little while then I’ll be back for a few, then gone again, and so on and so fourth for the rest of this month…i am hoping that i will have some internet and access to some sort of workout equipment…but I have no idea at this point…
i will check in and post when i can, but don’t expect too much!
i hope all of you are doing well out there and take it easy!
Catch ya on the flip side…
Oh BTW if you are into lifting and such check out this link http://startingstrength.com/index.php/site/starting_strength_series_--_dan_john of mark rippetoe and Dan john (two of the best strength coaches out there) BS’ing about training and such…everything that comes out of those guy’s mouths is gold…
thanks!
Alpha
Alpha,
It’s great to see someone else using full body workouts with short rest successfully. I have always done full body - and have incorporate much of what I have learned from Chad Waterbury into the mix since first reading his stuff years ago.
I have experimented with other types of lifting from time to time (5/3/1, upper/lower splits, upper/lower with two full body workouts, etc.) with little to no success.
I have buddies who lift with bodypart splits, upper/lower, etc. successfully, who look good and are fairly strong…I have found this type of lifting to not only be ineffectual for me, but not enjoyable.
I lift 3-4 days per week, and use the fourth as a higher rep day (6-9 reps per set), and unilateral day (bulgarian split squats, one arm db bench, one arm OH press, etc.)
I could certainly be bigger, stronger, etc…but feel I get the most out of my workouts. I’m 40, 5"10", about 205 lbs, probably 12% bf, with current lifts:
bench - 325
squat (deep) 405
DL - 505
pullups blow, I do sets of 10 at BW…so I’d like to think this style of lifting is not only the most enjoyable to me, but the most effective.
Alpha,
Your pic reminds me of John Cena