What kind of percentages? What’s the plan with those?
I’m gonna have to try that high frequency/high intensity day 7 session
LoRez
What kind of percentages? What’s the plan with those?
The deads are being run off the program above, reg, and deficit deads are based off of 405 RM, (reg deads will pull ahead as I go) and the sumo deads, I’m starting at 350 RM, and inserting them on day 2 of the deadlifting program. As with the squats, I’ll adjust the 1RM as I go week to week, it’s not what your suposed to do with these kinds of programs, but I don’t have a true 1RM for my lower body, and my strength is comming back in spurts. I’m sort of autorgulating the whole program, until I set a true 1RM in Jan. meet then my lower body % programs will be more percise.
For the 45 incline program, I’m using a one day a week program from Jim Steel, it’s actually a 6 week program I streatched by two weeks. On upper body lifts, I know what my 1 RM’s are so I based this program off 275 RM, and try to get 3 plates. There’s lots of volume on Jim’s programs. Today was 5x6@75% but alot of the program is 10x3, and 12x2, with lots of training in the 80-85% thats my favorite type of training.
All of this should take me right into Jan. where I’ll take 1-2 weeks to regreasse my squat, and do a meet with my guys to finaly set my maxes. I’m hoping for atleast 1300, then I can really hone in on programing. I had no idea what to expect comming back, my squat was 5 hard reps with 225, and now well over 400llbs 6mths latter, so my deadlift is around 400, and I’ll see what I can do with 8 weeks. Idealy this will be the kind of training I do, pushing deads, and incline forward, then switching, to push squat, and bench forward
Jay Nera owns a gym about an hour away from me, I plan to drive down there a couple times a month, come spring, start training with some real PLer’s, I just needed to get to a place where my number’s weren’t so embarrasing. He’s been real helpful with info online, and he has a great blog
Jay Nera@ UPSTRONG and Jim Steel@ Bas’s Barbell, just a couple logs I’ve been using to help get back to being strong, it feels good to be back moving some half decent weights, and doing real training again. It’s hard to believe I let myself slide to a point, where 05,06, I was using coke, and heroin, daily I wasn’t lifting, and let my body weight slide down below 200lbs. I spent a year in jail, got clean, and rediscovered weight lifting. Here I sit 6yrs since getting out of jail, and I’ve acomplished so much, I’m finaly going to get that 1500, that I trained so hard for in my 20s. I hate to always be bringing up my past, but I want people to understand, that anything is possible, anything. This April for my 40th birthday I plan to be in Ottawa, working on a 1500lb total with Jay Nera. Hard work and dedication boys ! Latter
chobbs
I’m gonna have to try that high frequency/high intensity day 7 session
I kind of lump — overhead squatting, foam rolling, mobility work, masterbating, and bulagarian split squats, all in the same pile, but what do I know. Atleast you get somthing out of masterbating 
Latter
If the owner of this crap squats over 315 I will eat my fucking laptop.
If there is nothing in your non-training life apparently fucking with your training, you either need to try something new in the gym or try harder. The former bit would hopefully occur to most of you, but the latter bit is a concept completely lost on people under the age of 25. It seems like everyone under 25 has grown up in an environment wherein just showing up means they get some kind of award, and whereas it was the high school kids who were the go-hards, back in the day, it’s the old heads running circles around the kids with abacuses and notepads and Elite EFS gear and rumble rollers and PVC pipes and bands and bells and straps and every other retarded training accouterments one might wish for. Half of these kids seem to think the key to a big bench is carrying 75 lbs of random lifting detritus into the gym in a bag bigger than they are. Oh, and per-workout nutrition. Instead, they just might want to look at the old guys and lift like they do- fucking HARD.
I found this on my travels, gave me a laugh, to maney guys now days i see, think the way to a biiger lift is through better equipment, or better supps, it makes me laugh. This thing we do is mental, 100% mental, like Ive said 100 times before, you can lift a 1000lb beam off your loved one, in a bad situation. Then you can deadlift 500 any day of the week, its just mental.
PLing training, is all about convincing your mind you can handle 50lbs more on a certain lift, because in reality your body can already lift the extra 50lbs, you just have to get your head wraped around it. Kids have a hard time with this for some reason, they look for excuses why there trainings not going well, instead of spending training time ion the pocket — 85 - 95% enough time here, and your body will accept 105%, but itès hard to live in the pocket, itès mentaly draining. Latter
Sunday Nov. 24, deadlift cycle, week 1, day 2, 6x3@80% sumo deadlifts + trap bar + asistance
Sumo
275x6x3,
Trap bar ----- knee to elbow’s (leg raise)
300x10----me x10
300x6-----mex10
300x4-----mex10
300x10----mex10
300x6-----mex10
300x4------mex10
300x10----mex10
300x6-----mex10
300x4----mex10 did some waves on trapbar to get 60 reps in
DB lunges-----old school sit ups, weight behind my head
65x10------30x10
65x10------30x10
65x10------30x10, did 5 reps per leg, on lunges to make sets of 10
I’ve never done sumo’s before, these were to light, but I didn’t know where to start, these felt like speed reps. I think I’m going to end up being stronger on sumo’s than conventional deads, it felt like I was doing rack pulls from the knee, I can’t believe these are allowed in comp. it feels like your cheating, I’ll up the weight next week. On the trap bar work, I used an old wave loading trick I know, to help me get some reps/volume in, for some reason I feel the trap bar in my butt, my butt felt like a balloon, all blown up. Last but not least, I drug out a couple exercises I hate, lunges, and situps, there comes a point where to get ahead, you have to do what you hate, enough said. I will be sore tomorow, there’s no doubt, I did 3 exercises for legs today, that I’ve either never done, or haven’t done in years, and I pushed hard on all 3. This is asking for DOMS, I’m sure I won’t be able to sit on a toilet for a week, always a good feeling when your trying to get stronger, being sore in new places, means muscles being worked in new places. Latter
haha, I went on a bike ride with my daughter this afternoon, and I’m in for trouble tomorrow, I’m going to be in pain. It’s only been a few hours since my workout, but my butt and legs were freakin pumped from a 20 min bike ride, I’m almost worried You’d think on a bike ride, when it’s 20 below outside, you’d have more on your mind than your butt, LOL, It’s been along time since a workout has crippled me, we shall see. Latter
Monday Nov. 25, Dips, and Chins – Can’t believe my lower body isn’t sore, so I abused my upper body
Dips--------Chins
mex20------mex9
65x10------mex8
90x6-------mex8, to heavy on the dips with the set up I have
65x10-----mex7
mex20-----mex7
65x10------mex8
mex20------mex7
65x10------mex7
mex18------mex7
mex11------BB curl, MT bar for 100 reps, and out the door I went
I felt like the Michelin man after this workout, I was all swole up, it was nice to have a day that wasn’t all about heavy weight, and low reps for a change. I love dips, I love chins, life is good. Latter
Finaly I’m sore, I was starting to think I was a cyborg, because no matter what I did I couldn’t feel it the next day, but I woke up this morning, and my lats , and abs are sore as hell, funny stuff, because yesterday was an easy peasy workout, but when ever I do a bunch of pullups my abs are always sore the next day.
I’ve been telling guys for years, that if your after upper body bulk - dips, and chins by the bucket full. My set up for dips isn’t great, my cheap adjustable bench has dip handles comming off the back of uprights that hold the bar. They come straight out, and are really narrow, same width as my arm pits, but it’s what I have till I build my own. Latter
Tuesday Nov. 26 Deadlift cycle week 1 day 3 Defict deads 6x2@80% - 2 1/2 inch deficit
deficit deads
325x6x2
Goodmornings
135x5
185x3
155x5x5
135x20 rest pause
Deficit deads were amazing, I needed these, made me remember why I love deads, they used to be my best lift, back in the day, deads were the lift that kept my total high. I haven’t been feeling it this week, back deadlifting, but today doing deficits, the old groove started comming back, beautifull reps, wish I had of filmed this workout, RPE @ 7-8 nice and slow all the way to the ground, feeling the negative, and getting a streatch. Then I set up for goodmornings, and everthing went to shit, my set up for hanging the bar for dead stop, ment the bar was hanging just below my nut sack, but if I raise the bar, it has to be like 6 inches higher, so I went with the low bar position, and did sumo goodmorning’s, when you suck this bad at an exercise, you know it’s somthing you need, managed to keep my arch trough out, but 185 was to heavy, and stressed my lower back. Anyway, first week of deadlift cycle is over, I’m going to up the weight on my conventional, and sumo, but leave deficit’s where they are. I haven’t had to break out my belt at any point trough out the week, so I’m a long way from an RPE @ 9-10, I’ll keep slowly adding weight to my 1RM, until I feel I’m working at full capasity, within the rep range. Life is good. Latter
I thought you said you were posting progress photos…
[quote]AnytimeJake wrote:
Finaly I’m sore, I was starting to think I was a cyborg, because no matter what I did I couldn’t feel it the next day[/quote]
Ha! I know the feeling.
Progress pics, haha, ya this week for sure. i’m not on a BBing journey or anything, but my thought was, when I started this log to post similar pic’s of myself every 3mths, to kind of keep trac of any recomp, muscle building, anyway 3mths is the first, so I’ll get somthing up. I think I’ve built quite a bit of muscle the last 3mths, it’s felt like 3yrs, I’m also a little leaner, other than the milk belly, but the nice part of getting a third of your daily calories from milk (1500) is that when it comes time to lean out, all you have to do is drop the milk, and in a couple weeks your abs show up, the hell with dieting. I’ll get that done this week, and get my wife to drag my starting pics over to get them next to each other. Latter guys
[quote]AnytimeJake wrote:
the hell with dieting.[/quote]
x1000…I’m already dreading Christmas break…the time when I told myself I would start the journey to get to 200-210
Nice man, I will be visiting too. Youre a strong lookin dude, kill it.
Chobbs, ya my point wasn’t really about dieting, although I do hate it. My point was that I’ve been keeping my calories up over 4000-4500, this is hard to do when you eat fairly clean, so I drink 3-4 litter’s (gallon) of milk a day, this gives me around 1500 extra calrories, and I get milk bloat, or milk belly, so acording to the caliper’s I’m around 18%BF, but it looks worse with the milk belly. This is OK, because come April when the snow goes away here, I drop the milk from my diet, and do nothing else, right away I start looking better ( couple weeks) without having to diet, and then if I keep my activity up, after 6-8 weeks i’m looking good for summer, without really having to do anything, other than dropping milk, and replacing it with some quality whey, and water. I don’t know, this works for me, but you have to be willing to carry around a little belly, looks like a beer belly, during the winter. I know it’s harder for you kids, that don’t have a wife willing to lay down with ya, when ya don’t have a 6 pac. LOL, Mine happens to be half my age, and perfect in every way, in case she’s reading
Superbogie, Glad to have ya aboard, I’m following your Cube log as well, once we both settle in (both comming back) it looks like we may be able to have a little comp. with our lower body lifts, to spice things up a bit. I miss that in my lifting. i’ll have to get some vids up, now that my lower body lifts aren’t so bad. Anyway good times ahead. Latter
Ya, I’m not to happy about how my pic’s turned out this morning, last time I was way out of shape, but the pics actually turned out looking pretty good, due mabey to MT stomach (hadn’t ate) and lighting. Anyway i was just walking out the door to workout this morn, and my wife says I’ll do those pics now before I go to work, I just ate 400 grams of oat meal, and a litter of milk, we couldn’t get the lighting right with her new phone, different from last time, this one was just whiting everything out. It’s not that I care 100% about how I look on film, it’s just that I’m anal, and wanted eveything to be the same as last time, for comparison. What ever, I’ll have them up here in a bit, she’s going to send them to my email
Here’s what’s up, From a lifting point of view, all my lifts are up from last time
Squat, up over 100lbs – 405x8
Bench, up about 20lbs – 315x5
suported military (80’), up about 40lbs – 260x1
I’m just getting to my dead, but around the same as my squat
Other goals besides number’s, were clean, but I’ve droped this goal as it was interfering with total (traps have suffered a bit) Also I was trying to bring up arms, and shoulder’s - shoulder’s have come along way, but I still can’t get that round look I’m after, and my bi’s just won’t grow. I worked them to death this last cycle, but got no growth.
My arms are 19inches right now, they’ve been there for a couple years, I have a big torso, this makes my arms and legs look small. All and all I’m pretty happy with results from last 3mths, I mainly focused on my squat, and had big sucess with that. The next 3mths will mainly be about my deadlift, and getting that up over 500. In my note book I wrote my goals for my first year of training, and the big one was 1350 total, at the end of one year, and I think I’m well on my way to that.
The other big goal was a pic of Bill Goldberg, and by bringing my weight up to 258, I think I’m well on my way to that. This thing we do is brutaly hard, and thats why it’s so rewarding. Next 3mth update will be 1st of March, and then I’ll have one full year back training on June 1st, so by then I’ll hopefully have my 1350, and be leaned down to about 230@ 12-15%BF, looking like the Goldberg. Life’s good. Latter
back pic
couple front pic’s