I have yet to start it. It is now 4am on Monday morning. I’m preparing to bathe and go to a job interview. Today is squat day.
10x3 Squat
Pull ups
Overhead Press 4x6
Lunges 3x8
Calf Raise
ABs
Wed-
10x3 Bench 275-300lbs
Zercher Squats
GM’s 4x6
Barbell Rows 5x5
Dips
Calf Raise
ABs
Fri
10x3 Deadlift
Pull ups
Front Squat
Close Grip Bench
Step Ups
Fuck that, I’m changing it. Squatted 250lbs for 2 sets for 3 reps and just couldn’t do it. It was a struggle to get it up. And my lower back is hurt, even 2 days later as I type.
Something’s wrong with my Squat, leverages, and my low back. I’ll go ATG squats as usually, but from now on, I am doing 4x10 with light weight. And when i go heavy, Wide Stance Power lifter style. Fucking tired of everyone squatting 500lbs like air.
New Program
Side Bends
Tues:
Snatches
Hang Cleans
Front Squat
Pull ups
Fat Boy AB work/Hanging raises
Thurs:
Snatches
Hang Cleans
Front Squats
Pull ups
Change of plans…slightly. Same program, except I have to really focus on this Velocity diet. I talked major shit and I need to back it up. Starting now
Maxes:
Bench 335lbs( Failed the attempt July 12th, lack of protein and focus)
Deadlift- 425lbs(Pulled on July 11th with bad back)
Squat- 275lbs( 350lbs as of March, stopped squatting since then and went on diet)
July 13th- August 20th 2006
BW 220-225lbs (270lbs in March)
Assumed Lean Body Mass: 160-180lbs
Height 5’10
1300-1600 calories a day.
Food Source: 2 Metabolic Drive and large container of 100% Whey Protein. Vegetables, Blueberries, Flaxseed oil, and Fiber.
Lifts: Full body workouts Mon-Wed-Fri plus additional boredom training
Cardio-Burpees, jogging laps, and walks. Subject to Change.
July 12-13, Friday to 3am Saturday morning
Training 3pm-430pm
Snatches-Bar-8x3
Squats-bar-2x10
ATG Squats-135-4x10
B-Rows-135-205lbs-5x5
Close Grip Bench-225lbs-3,6,5,4
Sumo Deads-225-275lbs-4x5
Pull ups/Chin ups- 20 total reps
Wide Grip Bench-135lbs- 2x10
Analysis- Was cut short due to the fact I needed to go to the library. Decent workout, back feels fine. Didn’t do core/ab work and forgot shrugs. Came back and spotted a few people. Talked to girls about training. Talked with Trip.
Diet-Morning time, not sure what I ate but it wasn’t a protein shake. Beans, brown rice, and other. Cut grass and left home. Drank a little bit of protein shake during day, not nearly enough of what I needed. Got home, mom showed me 6 small fried chicken breasts. I devoured them with brown rice.
Family and bedtime are affecting my diet. Activity as well. No time for excuses. Stay dedicated
Also made a bet with Ablarment that I’d do 2 miles in 15 mins by Aug.
Sunday, july 16th 2006
Hardest part of this diet isn’t the lack of food, its the lack of things to do. The more I play Madden, the more I’ll stray and want to eat some food. I eat healthy and not much food,but its food nonetheless and I need to be drowning protein shakes. I’m getting rid of my X-box. Sending it over to my bro’s house and that should kill that.
Looked over at the myspace pages, only Ines’s, and saw the same shit. Dumb mother fuckers showing off. Pissed me off, which motivates me. More I sit around, the closer they get to her. Ain’t gonna happen.
Deads: Snatch Grip, Romanian, Sumo, Stiff Leg, Good Mornings, Rack Pulls, Dimel Deads
Squat:Zercher, Wide Stance PL style, Pause Squats, Box Squats, Front Squats, Lunges, Step ups, Bulgarian squats
Bench: Close Grip, Overhead Press, Pause Bench, Lockouts/static holds, Wide Grip Bench, Bradford Press, Push Press
Oly lifts: Snatch, Overhead Squats, Hang Cleans, Push Press, Front Squat
Glutes/Ass: Lunges, Bulgarian Squats, Step ups, Single Leg work
Back: Rows, Chin ups/Pull ups, Deadlifts, Back extension
Shoulders/Traps- Lateral Raises, Front raises, Shrugs, Military Press, Push press, Bradford Press, standing press, Power Shrugs.
Triceps: Dips, Close Grip
Biceps:Hammer curls, Zottman Curls, Reverse Curls, Pull ups
Grip/Forearm: Static holds, Rope work, Reverse Curl, Deadlifts, Sand grabbing.
Low Back: Good mornings, Back Extension, Snatch Grip deads
Hams: Romanaian Deads, Stiff Leg deads, GHR/Glute Ham Raise.
Quads: Hack squats, Front Squat
This is a list of excercises that strengthen the body part they are listed in. There are more excercises, but I can’t think of any more at the moment. Just a list of things to have.
Dan John’s website has effective yet simple info that I should use often.
Things I must do:
Overhead Squat, Snatches(mainly hang), Cleans(Mainly Hang), Push Press. Front Squats. ALL must be done witha dip. Meaning I have to dip with Cleans.
Also, continue sit back on Back squats but sit straight down on Front squats. Still not sure about Zercher Squats.
John Beradi’s site has recipes I could use to make healthy food. And has reviews on books I should read. Already checked Mike Robertsonss, ECressy, and Dan John’s sites.
Monday’s workout:
Mon:
10x3 Deadlifts-340lbs
Overhead Press-4x6-155andup-
Lunges 3x10-bar and up-
Good Mornings-3x10-135lbs-
Pull ups
Side Bends/Fat Boy ab work
Calf Raise
Diet: Protein shakes, blueburries, and veggies, water. Should be fine.
BW:220-225lbs
After I cut up, I’m switing to the bill starr 5x5 routine. So until then, i have to just do the original 3 day a week full body 8x3 stuff.
10x3 with 75 percent(250 bench, 225lbs Squat, 315lbs dead)(30-50 secs rest)
Fri
Deadlifts/Dead variation 10x3
4X10 ATG squats
Close Grip Bench 6x3
Hack Squats 3x10
Step Ups-3x10
Wed-
10x3 Snatch
Bench Press 5x5
B-rows-5x5
GM-4x6
Military Press-3x10
Zercher Squat 5x5
Mon-
10x3 Squats
Wide Grip Pause Bench-5x5
Stiff Leg Dead-4x6
Depth Push ups
Lunges-3x10
250 protein grams a day. Protein shakes.
Flax Seed oil, blueberries, and under 100 carbs a day.
BUMP
Back on the Velocity Diet
LIGHT WEIGHT!
BUMP
Tues and Thurs-
Snatches
Hang Clean
Front Squat
Additional training:
Sandbag carries on weekends
Grip work-Weekends, tuesday, thurs
Curls-Tues, Thurs, Weekends
JUST DO THEM!!!
Cardio
Burpees every day-Timed
Mile on saturday and sundays
2 laps on Weekdays.
Jump rope- Not sure
Sprint Agility drills…not sure when to do those.
So…are you losing the fat? Happy with progress?
You know what sucks…the scale is broken yet it works. Like, there’s four digits…100.0… Like that. It says
%1%.%
Meaning I’m in the 210-219 area. That’s for sure. But it worked fine a few weeks ago. Guess my family fucked it up. I need a new scale. But considering i dropped from 270 to 218(assuming) from march to August, I’m sorta of happy. Supposed to hit 200 by now. Thanks for posting, Bigaroo. You were probably drunk one night, got bored, got on T-Nation, and posted here looking for ChinaDoll’s posts. Don’t worry, it happens to the best of us.
weight kicked my ass. Couldn’t finish the GM’s and hack squats. Did everything else, except the core work. Could finish at home.
I have to re-evaluate my training
Squat- I’ve lost 100lbs on my squat for two reason- I Cut over 40lbs and I stopped squatting for 2 months.
All we can do now is train heavy and train lighter to work on technique.
10x3 ATG at 80 percent on heavy days.
4x10 ATG with 135lbs and up on lighter days.
Boosting Squat-
Good Mornings- MUST DO THESE
Hamstring work- I have a list, do em.
Holds and lock outs
On heavy squat days, I do light work on GM’s and Ham work. On light squat days, I go heavy, below 3-6 reps.