I hear ya man. I was being a bit of a smart ass 
Thats why I like Wendler. He tries everything before blabbing about it.
And yea, I’d say 500 would be a pretty damn good squat for a 200 pounder. Won’t break any records, but its still great. I think for me to get to the 2.5 x bw squat is going to require stronger quads mostly. I have the ass of a black woman…lol
On the above program, I advised using a box 2inches above paralle, to allow your body to handle, and get used to heavier weights than you can usually squat. I just wanted to add, lots of guys can get the same benifit, from a box thats right at paralle, it’s just a confidance thing, so 2inch above paralle is the highest box I’d recomend, somewhere from paralle to 2inch above.
The idea is to allow you to handle more weight, than the following week hit that weight without the box. I personaly use two boxes, one higher than paralle, and one right at paralle, so I break new ground with the high box, by 10-20lbs, then the next week hit it with paralle box, then the following week hit it on free squat I use two kinds of box squats as well explosive box squats, where your form is the same as reg squats, but you squat to the box, just touch it and explode up.
Real box squats pushing your butt way back. I just thought I’d clarify. goodluck The point either way is to get your body to ajust to heavier weights, and build your confidence
Never posted in your log, and need to catch up on reading it. But you give good advice and seem to genuinely care about other’s progress, so I’m in
Thaks spidey, since I got sober, I think I care to much somtimes, became tightly wound, turned my anger inward, I don’t know. i used to not give a shit about anything, and fight over anything. Now I seem to give to big a shit over everything, and never really explode anymore, just walk around boiling Anyway, just wrote out tomorrows Incline workout, 3rd week on the Jim Steel Liniar % program, it’s awesome, so I’ll lay it out here, for anyone that wants top spend 6 weeks getting one of there lifts up
Week 1 - 75% 5x6 - 60% 1x10-12
Week 2 - 75% 8x6 - 65% 1x8-10
week 3 - 80% 12x4 - 70%6x8
Week 4 - 85% 10x3 - 75% 6x8
Week 5 - 80% 1x2 - 85% 1x2 - 90% 7x1
Week 6 70%x1 - 75%x1 - 80%x1 - 85%x1 - 90%x1 - 95%x1 - 100%x1 - 105%x1 - keep going till fail
This is a great program, I’ve run alot of similar type programs in the past, this is a throw back to the old days, before West side this how all PLer’s trained, but usually longer progressions. For any young guys that follow my log. This is a great way to break the ice, and try out a high volume liniar program 6 weeks, no big deal. Pick a lift, leave the rest of your lifts on 531, just deload in the middle of this, with the rest of your lifts and carry on where you left off, or skip the deload for once, and do 6 weeks straight, you won’t break. I like 531, but for young athletic kids, I think the progress is slow. Somthing like this will teach you how hard you really can push your body, without it breaking. There’s so much emphasis now days on prehab, mobility work, and over training, kids are scared to work hard, I mean real hard. I believe 531 is a great place to park your other lifts while your really pushing one hard, or a great program once you’ve reached that double BW squat and Dead to keep improving. I’ve seen what kids can acomplish when I push them hard, they don’t break, they just adapt. It’s just a thought, It’s obviously what I believe, because it’s what I’m doing for my own lifts, and I’m a broken down old man 2cents
Sunday, Dec. 8/13 45’ Incline cycle, week 3 - 80%x12x4+ 65%x1x10 - 80%275=225
Incline press ------ supersetted with pulling exercises, switched every 5sets
135x10--------mex20 ( 5 sets of TRX face pulls)
185x10-------mex20
225x4--------mex20
225x4-------mex20
225x4------mex20
225x4---------mex10 (5 sets of pull ups)
225x4---------mex10
225x4---------mex10
225x4--------mex10
225x4--------mex10
225x4------------90x10 ( 5 sets of DB rows - unsuported)
225x4----------90x10
225x4---------90x10
225x4--------90x10
175x12------90x10 (alot of work, but it’s done)
T bar Rows --------- Dips
2pltsx20-------mex20
3pltsx15------mex20
4pltsx13------mex20
3pltsx20------mex20 ( killed it on rows)
2pltsx20------mex20
1pltsx43------mex27
It’s been along time since I’ve done this type of volume training, but I can feel myself getting stronger. Liftting is like boxing, the longer you can stay in the pocket, the more damage you can get done. For me 80% and above is the pocket, so we did alot of damage today ! Now lately I’ve taken my two rest days a week, and made one a shoulder day, and one a arm day, just isolation stuff. I don’t usually recomend training 7 days a week, but I’m at home on house arrest, eatting like a pig, so the hour a day working out is all I really do. This being said, at the end of my PLing workouts, I’m always tore-up how to squeeze in some shoulder or arm work, because I need extra work in these area’s ( years of not training them) so it’s really nice now, not to have to think about it. My upper body days are just like my lower body days now. I can just focus on the basics, on what makes me stronger, on the lift I’m training, and I don’t have to think about pumping up my arms, or shoulder’s at the end of the workout. I like this, then I have a couple frivolus days, where I don’t lift anything over 100lbs, just pump up those body parts. For kids reading this get a little arm, and shoulder work in, so you don’t have to play catch up like me. Guys that say yopu don’t need any direct arm or shoulder work, are idiots. I’m living proof, but I l;ike my new system, anyway Latter
That Jim Steel program looks awesome. Where did you get these? Or are they just scattered throughout his blog.
This was off his blog awhile back, and I printed it off, mabey a couple months ago. I knew I was headed to a point in my training where I’d be back looking for some liniar progressions, so I printed it off, and put it away for future use, but I think you could dig through the archives, and find other ones. The 531 program we use in the gym with the kids, has us testing our maxes every 4 weeks, on the 1s week, and then baseing our other 3 weeks off that. We don’t use the 90% system Jim recomends, we actually work with our real maxes, and get sets of 5 on 5s week, and sets of 3 on 3s weeks. Deload, and then reset our max again on 1s week.
Anyway, it’s not really related to the question, but I can’t really do that type of training at home right now, as I train alone, and don’t have safety catches in place to push my singles that hard. So for me this type of program is the next best thing, and it brings back some memories, because I did alot of these type of programs through my mid 20s. I will say this, I’ve never done a program that was so on the money, week to week.
The last set or two every week, has me training right to my breaking point, and then the next week, just a little more weight, or a couple more reps, and again it’s right to my breaking point. It kind of creeps me out, how on the money this program is. I’m hoping it takes my incline up to 300-315. That’d be the heaviest incline I’ve ever done natural, and it has to have huge carry over to my bench, whenever I can get back to heavy benching. Anyway Ravenous, thanks for commenting on my log, always looking for more feed back. Latter
Before I go thought I’d tell a funny story. Last night my wife and I were watching a movie, and when I went to the pisser, I stopped by my ofice to check my log, so when I come back out to the living room, i said to my wife that I had a couple new guys on the log. She asked me who they were, so I say, I don’t know, Spidey, and Mighty mouse, ands she looks at me with this stupid look, and says really, this is what you do all day, hang out with super hero’s LOL It was pretty fuckin funny, I hadn’t thought about it when I said it, but to someone thats not on T nation, it sounded a little strange for a 40yr man to say, Anyway worth a laugh. Latter
Thanks for that food writeup. I’ll give something like that a shot… it’ll take some time to work into it, but I think it’s something I can work with.
[quote]AnytimeJake wrote:
So for me I want to eat -1 dozzen eggs, 1 bag or frozzen veggies, 1 pound ground beef, 4 cups of rice, 3 litters of milk, and 2 bowls of bran flakes a day ( bran flakes are a must, blewh blewh )[/quote]
The eggs, veggies, beef, I understand, but how do you prepare and eat the rice? Mostly just how do you get down 4 cups of rice a day. Do you eat it on its own? How do you season it? Do you mix it with other stuff?
[quote]AnytimeJake wrote:
Before I go thought I’d tell a funny story. Last night my wife and I were watching a movie, and when I went to the pisser, I stopped by my ofice to check my log, so when I come back out to the living room, i said to my wife that I had a couple new guys on the log. She asked me who they were, so I say, I don’t know, Spidey, and Mighty mouse, ands she looks at me with this stupid look, and says really, this is what you do all day, hang out with super hero’s LOL It was pretty fuckin funny, I hadn’t thought about it when I said it, but to someone thats not on T nation, it sounded a little strange for a 40yr man to say, Anyway worth a laugh. Latter[/quote]
LOL this did make me laugh.
Also, the progression plan you posted is really solid. I wish I had listened to advice like yours a year or two ago, I’d be a lot farther along.
It depends. The first thing I do when I get up in the morning is drink a litter of milk, a couple boiled eggs, and have a bowl of bran flakes, every morning witrhout fail (oatmeal, and bran flakes, are interchangable) Then have a coffee or two, get my daughter ready, and off to school. At this point I start my cooking While I’m cooking my eggs and veggies, I’ll cook up 4 cups of plain rice, and brown up a pound of beef. I don’t season or mix anything till I’m ready to eat.
The other option I’ve been doing, is to cook up my eggs by them selves, a big omlet, ands throw all the other stuff in the crock pot - Rice, veggies, beef. I’m starting to burn out on eggs and veggies after 4mths straight, so the crock pot works right now for variety. I buy my frozen mixed veggies at MnMs I find they have the best value, quality and taste wise, I love tthe california mixed veggies.
One bag of these in a big skillet, till they soften up, and then 12 scrambled eggs, some either shreaded cheese, or parmshan cheese, some cajun spice. This is an awesome breakfast, split into a couple smaller meals, but at loeast once a week, I just want a big old cheese omlet, so on these days, I throw everything else in the crok pot, so I eat the eggs over the next 2hrs, this puts me around 11am, then I usually eat my peanut butter sandwitch before I workout, then one after.
This can be substituded for a couple pacs of instant oatmeal, and a couple boiled eggs, works outs about the same nutritionaly, also another litter of milk after workout. After I rest from my workout, I start getting beef and rice into me, this is where it starts to feel like work somtimes. The rice is interchangable with noodles(wholegrain) or poatoe’s or yams, you have to keep your self sane.
If I was woking I would mix the beef, and rice(noodles) togeather, split in two container’s seasoned completely differently, but at home, I just get creative, different salad dressings, different spices. This is work, this is just as hard as liftting weights, this is the part I think most kids don’t understand. Anyway between 1oclock, and 6oclock I get the beef and rice into me (we’re not on a diet here, so use things to make food taste better-sauses, salad dressings)
My family like dinner around 6oclock. wheather I eat with them or not is optioal, as long as I have the rice and beef done, the only thing I have left is one more bowl of bran flake. Ill usually have a bit of dinner with my family, pork chops and potatoes, or spaggetti, typical family dinner stuff, latter in the evening Ill eat my bran flakes. Ive found for me, that I can eat pretty much as much as I want/need, and as long as I dont eat to much in the evening, I dont get fat, so by 7-8ish Im doner eatting for the day, I like the bulk of my calories in the morning, and slow down as the day goes on.
If I pig out in the night time, I start getting love handles real fast. Anyway this is roughly a day for me, if I was working Id make everything the nigjht before, gotta gotake daughter to the bus. Latter
Monday, Dec 9é13, Deadlift cycle- week 3 Day 2 - Sumo deads 6x6 at 80%=350
Sumo Deads
135x10
225x5
315x3
365x3 (somthing I wanted to do)
350x6
350x6
350x6
350x6
350x6
350x6
Thats it for today, These were heavy and hard, so I dropped asistance work. I really wanted to bring my sumo up to match my reg deads today, but up until now the program Im following has been 6x2 for all the workouts so far, but today was 6x6, so I went up and got 1 set at 365, and decided to do my work sets at 350, this was right at my max, I couldnt have done another pound, or rep.
This is still only the third time in my life Ive ever done sumos. Im still playing with grip, and foot stance, last week I did 6x2 with 324, so today was still 25lbs more, and 20 more reps. This was the first time Ive really strained on sumos, and its all in my ass, and erectors. There was no need for asistance work, I was fried. This is the weight Ill use for the rest of the cycle, it means my 1RM is based off of 435 I think, so Ill stay here for the next 3-4weeks, until the cycles over.
For the new guys to my log, the deadlift cycle Im following is on page 10 of my log. I changed it so day 1 is regular deads, and day2 is sumo deads, and day 3 is deficit deads, as I get closer to the end of this cycle, Ill drop all asistance if needed. Time to eat and rest. Latter
I was reading about Dave Tate on the weekend, he was saying that in his 20s that he had his total up to 2000lbs at BW of 215. Anyway he left PLing to get into BBing for 3yrs, his body weight went up to 255, 40lb increase in BW, and when he came back to PLing 3yrs latter, he thought he`d be a beast, because he looked way stronger, but his total was actually 300lbs less.
Hed lost 300lbs off his total, even though he was 40lbs heavier, and looked stronger. This made me feel alittle better, since this is what I feel like. I cant believe how weak I am right now compared to how I look and feel. Not that long ago I was doing bent rows with 350, and now Im struggling to do deads with it. Im working at 120% intensity right now, and I really thought the weights would come back faster.
All the BBing and juice Ive done over the last 10yrs, means nothing right now. I have to work just as hard as if Im building my strength for the first time. Oh well I dont feel so bad, knowing that Dave Tate had the same problem. I wont let my strength slip ever again Latter
So I got the call today at 430, i have to be in Toronto for noon tomorrow for this TV show. I knew this was comming in the month of Dec, just didn’t know when, and now that I’m back training heavy, it’s all I think about, so I’ll try to get my bench reps workout in early in the morning, then we’re spending the night in a hotel, see what time I get back on Wed. Anyway it’s an 8he shoot, a show called Remedy, don’t really know what they want yet, but I’m sure I’ll play the role of a thug or biker or somthing, it’s a hospital show, so mabey I’ll be a wounded guy in the waiting room. I’ll try and get a tape to post here 8hrs times 75$ an hour, pretty much cover’s my kids Christmass. I might not post for a couple days, just didn’t want people to think I was in jail. It’ll be fun folks, ‘‘Life’s a lesson, you learn it when your done’’ Fred Durst. Latter
[quote]AnytimeJake wrote:
I was reading about Dave Tate on the weekend, he was saying that in his 20s that he had his total up to 2000lbs at BW of 215. Anyway he left PLing to get into BBing for 3yrs, his body weight went up to 255, 40lb increase in BW, and when he came back to PLing 3yrs latter, he thought he`d be a beast, because he looked way stronger, but his total was actually 300lbs less.
Hed lost 300lbs off his total, even though he was 40lbs heavier, and looked stronger. This made me feel alittle better, since this is what I feel like. I cant believe how weak I am right now compared to how I look and feel. Not that long ago I was doing bent rows with 350, and now Im struggling to do deads with it. Im working at 120% intensity right now, and I really thought the weights would come back faster.
All the BBing and juice Ive done over the last 10yrs, means nothing right now. I have to work just as hard as if Im building my strength for the first time. Oh well I dont feel so bad, knowing that Dave Tate had the same problem. I wont let my strength slip ever again Latter[/quote]
I have no doubt you’ll get that strength back.
Thanks Csulli, your an example here that i don’t know why more guys don’t look up to. All the things I’ve been saying, your a young guy that thinks way out side the box, some of the training routines, and even some of the form i’ve seen on your heaviest sets/lifts, are crazy, but your living proof ‘’ What dosen’t kill you, only makes you stronger’’ your one of the strongest young guys here. I personaly think alot of it is because you train with strong guys, you see what they do, so your mind acepts it. I met a group of Pler’s around 24yr, and my squat went from 300 to 500 in 6mths ( thats my golden memory, anyways:)
The point being, being safe, not getting injured, never missing a rep in training. I know where coaches are comming from when they preach this, but look at the progams of the guys liftting over 400, and 500lbs, then look at the programs of the guys stuck at 315 and below. You have to spend alot of time in and above 80% ( most of your training) you have to take chances, you have to push boundries, you have to force the body to things it doesn’t want to. I hate preaching, but I know I’m getting a few young guys here, that are stuck in that 225-315 hell, I’ve been there it seems like you’ll never get out of that bracket.
What got you there, won’t get you to the next level ( wow huge Deja vu, drug flash back moment wheh) anyway, mabey I’ve typed this before, I don’t know, but only working up to 80% every 3rd week, for one set of AMRAP, and then taking a week off. I don’t know. Take a look at Csulli log, take a lok at my log , take a look at the I want 1600lbs, Log. TRYING TO WAKE PEOPLE UP HERE !, 531 is a great program, but it was made for eveyone, 12-72, male or female, athletic or lazy, PLer or BBer, its great for what it is, and lots better than what people were doing before, but if your healthy, and on fire. If you want 500lb squat more than life it’s self, and want it yesterday. I don’t know, I think you could be working harder, and doing more. Thats my opinion, I don’t make programs for the masses.
I’ve seen kids do 10 sets a week, of 80% or more, for a year straight, no deloads, and they didn’t break, I don’t recomend this, but stop thinking your fragile, stop complaining your squats stuck at 300lbs, and then do nothing about it. If you think I’m a nutty old man, atleast listen to fucking Csulli LOL. Anyway, got off track, I’ve been trying to make a point, and you droped by at the right time Csulli, thanks, see everyone in a couple days. Latter
Tuesuday Dec, 10/13 bench for reps workout ( volume until tendinintus goes away)
suspended bench ( 3sec pause, CG)----- bent over BB rwo
135x10-------115x20
185x10-------205x20
225x10x5 -----205x10x20
Thats it, I was in a hurry to get a workout in quick this morning, I set up the bench so the bar was hanging right at chest level, touching my chest actually, I wait 3sec then explode up, did alot of volume, good workout, close grip as well for the record. I’m off to TO, The above post was a bit over the top, I didn’t mean to sound like guys werem’t working hard, or to bash 531, I actually use a modified version for the kids I train, with heavier weights, and more volume. Anyway I’m off to be discovered Latter
Thanks for that really detailed writeup on the food. I’ll be trying something similar, at least for a couple months just to see how I respond (and probably I’ll respond well, and then keep doing it.)
When you say 4 cups of rice, do you mean 4 cups cooked? or 4 uncooked (8-12 cooked)?
Good luck with your TV show appearance.
Here’s a couple pic’s from our day at the studio, Canadian star’s LOL good times, livin large
Enrico form a show called Fash Point
Sarha, from Vampire Diaries