[quote]browndisaster wrote:
http://www.amazon.com/Borat-Mankini-Swimsuit-Costume-Suspender/dp/B000UGJSRU[/quote]
Careful… People may start wearing that on-stage at BB shows…
[quote]sid132 wrote:
just thought id show my apprectation finally got my arse into gear and took your advise from pm’s you sent me a few months back decided to try your idea of a 4 way split over 3 days and things have finally started moving 
in the last 5-6 weeks ive gone from a 60kg squat to a 90kg squat a 100kg deadlift to 130kg deadlift 55kg incline press to 75kg incline press, still not impressive numbers by any standards but just good that stuffs going up no doubt will stall at some point though.
[/quote]
You’ve had a good start it seems, just keep at it man. Glad to hear that the weights are going up.
i read in the guns thread that for forearms u love pinwheels. I noticed u never mentioned 1 arm reverse cable curls. Any reason? i know dante likes them and personally i have never seen such fast forearm size and i have tried pinwheels haha
[quote]Cephalic_Carnage wrote:
sid132 wrote:
just thought id show my apprectation finally got my arse into gear and took your advise from pm’s you sent me a few months back decided to try your idea of a 4 way split over 3 days and things have finally started moving in the last 5-6 weeks ive gone from a 60kg squat to a 90kg squat a 100kg deadlift to 130kg deadlift 55kg incline press to 75kg incline press, still not impressive numbers by any standards but just good that stuffs going up no doubt will stall at some point though.
You’ve had a good start it seems, just keep at it man. Glad to hear that the weights are going up.
[/quote]
one thing i did forget to ask is am i better not going for a new 2 rep pr max every week on the squat deadlift overhead press and incline press? but maybe every 2-3 weeks? and on the other weeks stick to 6-8 rep range
[quote]crod266 wrote:
i read in the guns thread that for forearms u love pinwheels. I noticed u never mentioned 1 arm reverse cable curls. Any reason? i know dante likes them and personally i have never seen such fast forearm size and i have tried pinwheels haha[/quote]
I just talked about my favorites as well as exercises I’d avoid.
One-arm rev. cable curls, dante-style, are great as well… I just rarely do them now (our cable station and attachments kinda suck)
[quote]sid132 wrote:
Cephalic_Carnage wrote:
sid132 wrote:
just thought id show my apprectation finally got my arse into gear and took your advise from pm’s you sent me a few months back decided to try your idea of a 4 way split over 3 days and things have finally started moving in the last 5-6 weeks ive gone from a 60kg squat to a 90kg squat a 100kg deadlift to 130kg deadlift 55kg incline press to 75kg incline press, still not impressive numbers by any standards but just good that stuffs going up no doubt will stall at some point though.
You’ve had a good start it seems, just keep at it man. Glad to hear that the weights are going up.
one thing i did forget to ask is am i better not going for a new 2 rep pr max every week on the squat deadlift overhead press and incline press? but maybe every 2-3 weeks? and on the other weeks stick to 6-8 rep range[/quote]
Hm.
What you’re doing, set-rep-wise, looks a lot like Pudz’ training. At the beginning, just about everything will work, you’ll just have to see whether this beats you into the ground or not.
[quote]Cephalic_Carnage wrote:
sid132 wrote:
Cephalic_Carnage wrote:
sid132 wrote:
just thought id show my apprectation finally got my arse into gear and took your advise from pm’s you sent me a few months back decided to try your idea of a 4 way split over 3 days and things have finally started moving in the last 5-6 weeks ive gone from a 60kg squat to a 90kg squat a 100kg deadlift to 130kg deadlift 55kg incline press to 75kg incline press, still not impressive numbers by any standards but just good that stuffs going up no doubt will stall at some point though.
You’ve had a good start it seems, just keep at it man. Glad to hear that the weights are going up.
one thing i did forget to ask is am i better not going for a new 2 rep pr max every week on the squat deadlift overhead press and incline press? but maybe every 2-3 weeks? and on the other weeks stick to 6-8 rep range
Hm.
What you’re doing, set-rep-wise, looks a lot like Pudz’ training. At the beginning, just about everything will work, you’ll just have to see whether this beats you into the ground or not. [/quote]
report back in 6 months 
I started doing 5/3/1 about 3 months ago, I’ve been using CCs 5/3/1 split for a few weeks now and it’s been great so far. Thanks, CC and everyone else in this thread.
I need some of your expertise in designing a split since your so good at it and I am not.
I’ve started doing the yates 3-way, but I want to incorporate 2 upper body workouts for every leg workout since my pressing strength needs some major work. Am not really able to train 6 days a week, 4-5 is about my limit due to work - I have to cut my sleep short to fit a workout in, so a few days of this is hard.
Any ideas?
Is it ok to work shoulders the day after chest or will this eventually cause problems to shoulder health?
Day 1 - Chest/Bis/Tris
Day 2 - Legs
Day 3 - Shoulders/back
Day 4 - off
Day 5 - Chest/b/t
Day 6 - off
Day 7 - Shoulders/back -best i could come up with
easier if I could then repeat but I think this might wear me down. Really, my shoulders are the weakest link so would i be better just doing these twice a week and replacing the 2nd chest day with an off day?
Thanks Abbey.
CC, no joke man, I measured my arms today and I’ve added .6 inches since adding CGBP’s…crazy
internet hug
[quote]waylanderxx wrote:
CC, no joke man, I measured my arms today and I’ve added .6 inches since adding CGBP’s…crazy
internet hug[/quote]
If you do them after your other pressing work, use a board or press from the pins. Less affected by shoulder fatigue…
Where are your arms at now?
[quote]hardgnr wrote:
I need some of your expertise in designing a split since your so good at it and I am not.
I’ve started doing the yates 3-way, but I want to incorporate 2 upper body workouts for every leg workout since my pressing strength needs some major work. Am not really able to train 6 days a week, 4-5 is about my limit due to work - I have to cut my sleep short to fit a workout in, so a few days of this is hard.
Any ideas?
Is it ok to work shoulders the day after chest or will this eventually cause problems to shoulder health?
Day 1 - Chest/Bis/Tris
Day 2 - Legs
Day 3 - Shoulders/back
Day 4 - off
Day 5 - Chest/b/t
Day 6 - off
Day 7 - Shoulders/back -best i could come up with
easier if I could then repeat but I think this might wear me down. Really, my shoulders are the weakest link so would i be better just doing these twice a week and replacing the 2nd chest day with an off day?
Thanks Abbey.[/quote]
It’s Abby, not Abbey.
Hm.
Day 1 - Chest+Tris
Day 2 - Back, Delts, Bis
Day 3 - off
Day 4 - Chest+Tris
Day 5 - Back, Delts, Bis
Day 6 - Legs
Day 7 - off
?
Might work. Always gives you a little time off etc.
Could prove to be a little much at times though, perhaps, depending on how you plan to go about it.
Maybe
Chest+Tris A
-Incline/low incline DB
-Flat Machine Press? Or perhaps even pec deck if the pressing proves to be too much.
-Pin CGP or Board CGP
-Bent-forward Overhead extensions on the cable station (like Larry Scott or Justin Harris) or maybe PJR’s.
Back+Delts+Bis A
-Machine OHP or so or lateral/upright row hybrid… Or both, if you have the time/You’re fast.
-Wide-Neutral Pulldowns or HS Pulldowns
-Kroc rows or, if you have a sturdy lower back (because you might do heavy low-back stuff on leg day as well), Rack Pulls with scapular retraction after every lockout (don’t go 1-2RM here).
-Pinwheels
-Conc. Curls bent-over at the DB rack
Chest+Tris B
-Incline/low incline BB Presses
-Flat DB or Machine work…
-In-Humans or SWRGB
-Dead Stop Extensions off bench or floor.
Back, Delts, Bis B
-Overhead Press variant, but you may not need to do them twice a week… If you go for laterals instead, do those after back work and before arm work or so. If you can get through your exercises quickly enough, then you could do both laterals (i.e. semi-upright row/lateral mix) and presses… But careful here, you don’t want to overdo it with the strain on your shoulders. And don’t bother going down to the chest on any overhead press, and forget about lockout as well… Standing DB laterals could be a good choice here.
-Rack Chins
-V-Handle Cable Rows (lean forward from the hip joint some on the negative and go back to neutral or slightly back on the positive) or Yates rows (focus on retracting the scapulae every rep)… Or HS low rows.
-Standing Alt. Offset Curls or so
-One-Arm Hammers or One-arm rev. cable curls Dante style…
Legs
one quad movement
one ham movement (preferably rev. hyper machine or gh raises or something else that doesn’t stress the low back too much if you chose rack pulls on back day A)
one calf movement
-Weighted ab work ! (one movement)
-EZ rollouts perhaps as well.
It would be a good idea to have another weighted ab exercise on some other day of the week as well, or have EZ rollouts twice + 1 heavy exercise or so… If your abs are good, just do EZ rollouts twice, can do those at home after gym time on back days or whatever.
[quote]Cephalic_Carnage wrote:
waylanderxx wrote:
CC, no joke man, I measured my arms today and I’ve added .6 inches since adding CGBP’s…crazy
internet hug
If you do them after your other pressing work, use a board or press from the pins. Less affected by shoulder fatigue…
Where are your arms at now?
[/quote]
I usually do them after incline barbell, I replaced regular flat bench with them, it works pretty well.
They are 20.1-20.2 at the moment.
[quote]waylanderxx wrote:
Cephalic_Carnage wrote:
waylanderxx wrote:
CC, no joke man, I measured my arms today and I’ve added .6 inches since adding CGBP’s…crazy
internet hug
If you do them after your other pressing work, use a board or press from the pins. Less affected by shoulder fatigue…
Where are your arms at now?
I usually do them after incline barbell, I replaced regular flat bench with them, it works pretty well.
They are 20.1-20.2 at the moment.[/quote]
Damn, you’re creeping up on me there…
OH, HELLO WAYLANDER! I RECENTLY CHANGED MY OPINIONS ON TRICEP TRAINING AND NOW RECOMMEND KICKBACKS AND PUSHDOWNS EXCLUSIVELY, I RECOMMEND THAT YOU SWITCH YOUR ROUTINE TO
-Kickbacks 20x300
-PUSHDOWNS 10x100
IMMEDIATELY! BELIEVE ME, IT WILL WORK!
[quote]Rational Gaze wrote:
I started doing 5/3/1 about 3 months ago, I’ve been using CCs 5/3/1 split for a few weeks now and it’s been great so far. Thanks, CC and everyone else in this thread.[/quote]
What’s CCs 5/3/1 split??
[quote]BlakedaMan wrote:
Rational Gaze wrote:
I started doing 5/3/1 about 3 months ago, I’ve been using CCs 5/3/1 split for a few weeks now and it’s been great so far. Thanks, CC and everyone else in this thread.
What’s CCs 5/3/1 split??[/quote]
I’ve written 3-5 different ones or so…
This thread should be renamed “Cephalic_Carnage tell us how to train”. On another note this thread is going to reach maximum capacity soon i wager, you’ll have to start a new one. Maybe T-Nation will give you your own locker lol.
[quote]Matthaeus wrote:
This thread should be renamed “Cephalic_Carnage tell us how to train”. On another note this thread is going to reach maximum capacity soon i wager, you’ll have to start a new one. Maybe T-Nation will give you your own locker lol.[/quote]
God no, not unless I’m getting paid for it as well
On a serious note when they lock this thread how am i gonna contact you with your pm feature still down? I’m HOPING tomorrow Matthaeus will come to the gym with me to record my 365x8 and 405 attempt. We were suppose to go Monday and film it but he canceled and he has been fucking impossible to get a hold of since he started school. No one else has a video camera that connects to a computer so he’s my only option =/
[quote]Cephalic_Carnage wrote:
oski wrote:
hello cc. yeah my diet sux at the moment coz i still cant digest lots of food.(this is y im so low bodyfat atm). i will start going heavier soon on my lifts.i have big heart on small frame.(dont wanna push 100% just yet, 2 more months i will go all out) ive been doing chest and back twice a week.
heavy load on inclines in one day, and slightly higher reps on flat later on the week. i do rows heavy low reps As long as you can still retract your scapulae on the way up… and later on the week i do higher reps and all pulldowns and chins. shoulders legs arms once a week. i do have sum medical issue. il put this up here so if anyone has any input please do so.
i had cancer 6 years ago. did chemo for 5 months responded well. later that year i had to get the tumors removed. had 3 of them.(cancer still visible). the problem was that chemo had burned the cancer and got stuck to my kidney, abdominal wall and on my lats, so they removed 1kidney Ah… Not good. , removed muscle from my abs n lats.
i also dont produce as much testosterone as normal male (other organ removed)doc said testosterone low What about hormone-replacement therapy? Might want to ask a doc if the kidney is a problem, though. . this is the reason i lost intestine this time around. scar tissue build up from that big operation. i also sometimes get pain on my ribcage as they went through my ribs, cut cartilages between my ribs to get to my kidney from the front(surgical clips in place).
when i do go 100 per cent i would like to start fresh. so if you got any ideas cc please let me know. thanx…
Difficult to give you advice in this case, and I’m no doctor either… If you were a local, we could visit a few medical people I know, but with the distance and all, your case is unfortunately out of my league.
How do those surgical clips and your abdominal wall react to high intra-abdominal pressure such as on deadlifts, squats etc?
If you can find some doctor who has a lot of experience with such surgeries as well as lifting (perhaps someone who treats bodybuilders, oly lifters or other strength athletes a lot), pay him/her a visit… (as long as it’s not some “I’ll give you a cortisone injection and it’ll be fine”-kind of guy).
Oh, and congratulations on surviving cancer!
[/quote]
thanx for your help, i had another visit to the hospital,bowel again got blocked. was in there for almost two weeks. back to square one. at least nothing was removed this time. again thanx for your help. il try and find someone who can help.