[quote]Matthaeus wrote:
Did you miss my reply to your reply on the last page, still waiting on your reply to my reply about your reply to my original question. =)[/quote]
Getting to it… Soon 
CC, to answer you questions and post my new plan…
On the cleans and snatches: I used to compete in Olympic weightlifting, and will probably pick it up again in the future. I don’t want to get stale on snatch/clean form and power, so that is why I’m included them. I’m not fully devoting myself to Oly lifting right now because there is not a gym near me that has bumper plates. Also, I forgot to mention, I am NOT repping out on the last set of 5/3/1! I’m stopping at 5, 3, or 1, depending on the week. So I’m not doing cleans/snatches to build my traps or for anything bodybuilding-oriented.
Pressing: Pressing work will now be done before any back work, as you will see.
Can’t yet do weighted ab work, that is how I strained my ab (heavy kneeling ab crunches). So for now, I’m going to stick with Mike Boyle’s suggestions for progressing to ab wheels (he had an article on this).
Question: Why do you curl before squats, and after deadlifts?
Day 1
5/3/1 Military press
DB low incline bench - 3x10
Rack chins - 3x10
SWRGB - 3x10 (I put this pressing after the rack chins to give the Tris a break from the DB low incline bench, and also don’t think the rack chins will affect the quality of the SWRGB significantly)
Face pulls - 3x15
Day 2
Power snatch 5/3/1
Conv. deadlift 5/3/1
Alt. DB curls - 3x10
F. squat dynamic lunge - 3x8
Standing calf raise - 3x12
Plank for abs (no weighted, currently in physical rehab for slight strain in abdomen)
Day 3
5/3/1 Bench press
DB military - 3x10
Krocs rows - 1 set
Inverted rows - 3x12 (just BW, focusing on scapular retraction)
Band pulldowns - 3x15-20
Day 4
Pinwheels - 3x10
5/3/1 Power clean
5/3/1 Front squat
SLDL - 3x10
Seated calf raise - 3x12
Bosu ball push-ups w/ feet elevated
Thanks!!
[quote]PB Andy wrote:
CC, I really cannot thank you enough. The effort you put into the post is really amazing and we all really appreciate your help. I’m gonna read through your post again and answer some of your questions and also post a new set-up that is CC-approved.[/quote]
x2
Much appreciated indeed.
Word Mr. Purple.
Oh yeah and CC, are there pics of you up somewhere? I MUST SEE THE BEAST!!!
wow, really impressive CC, it’s really good to see that a huge and exerienced guy actually helps others withouth bashing them, it’d be great that T-Nation would get more members like you.
Here is my question.
I’m on 5/3/1, dou you thing that doing this shall be enought?
DL 5/3/1
Pull ups 5x 8-10 reps
Rack pulls 4x (today i did 140kg for 8 reps,i’ll add weight)
BB row 4x 8-10 reps
BP 5/3/1
Incline DB Bench Press (4-5 sets x8 reps)
A)Chin ups 4sets max reps
B)Dips 4 sets max reps
Triceps push downs 5setx 10 reps
Lateral raises 4 sets x10 reps
Squat 5/3/1
Romain DL’s 4setsx 8-10 reps
GHR’s 5sets of max reps
Planks 3sets
Military press 5/3/1
Close grip BP8 5setsx 6-8reps)
BB curl (5 sets 8-10 reps)
Military Press (5 sets x10 reps)
Planks
i train at home with only a power rack and my bench (bar, plates and some DB’s)
any thoughts??
Thanks in advance bro.
[quote]PB Andy wrote:
Word Mr. Purple.
Oh yeah and CC, are there pics of you up somewhere? I MUST SEE THE BEAST!!! [/quote]
Everyone asks that question. You’ll get one of two things: “Here is a picture of Wolf, my lats are kinda like his.” and “Read FattyFat’s thread and you’ll see what a huge German looks like.”
[quote]Cephalic_Carnage wrote:
LankyMofo wrote:
CC - what height, weight, arm, leg and penis measurements will I need to look huge?
Doesn’t work that way, son… You can’t have both huge arms and legs AND a huge dick. Gotta choose… Life’s not fair, right? 
How tall are you again?
[/quote]
What about Cheshevski? or whomever.
No seriously would having a smaller penis give the illusion of larger arms, or at least hands…
[quote]Mr.Purple wrote:
PB Andy wrote:
Word Mr. Purple.
Oh yeah and CC, are there pics of you up somewhere? I MUST SEE THE BEAST!!!
Everyone asks that question. You’ll get one of two things: “Here is a picture of Wolf, my lats are kinda like his.” and “Read FattyFat’s thread and you’ll see what a huge German looks like.”
:)[/quote]
He probably is Dennis Wolf…!!!
Just thinkin’ out loud…
CC any thoughts on bringing up lagging arms/delts/traps?
This is what I was thinking of doing:
Chest
Flat BB Bench 5/3/1
Incline DB 2x8-12
Overhead rope extension 1x8-15
PJR 1x8-15
Legs
Back Squat 5/3/1
Hack squat machine (widowmaker)
Leg curls 2x8-15
Seated Calf 1x8-15
Standing Calf 2x6-12
Arms
Inhuman 2x6-10, 8-15
Standing EZ curl 2x8-12
Dead stop tri. ext 1x8-10
Pinwheels 2x8-12
Concentration curls? 1x8-15 ( I need another good bi exercise I’ve only been able to feel EZ curls)
Shoulders
Smith High Inc OP 2x8-12
DB Upright Rows 2x8-15
Laterals (Pump set with 30)
Reverse DB Flys 1x12-15
Front raises 1x8-15
Back
Deadlift 5/3/1
Rack Chins 2x8-12
Cable Rows 1x8-15
More bi work probaly hammers and some curl
off
off
Ugh… I don’t feel like using my brain right now… Tomorrow folks
For the hell of it I just did a full-body session…
-flat bench (been a while…)
-BTN smith press to ear level (did some laterals afterwards because I only managed 3 ramped sets on this exercise)
-Back Squat (narrower stance than I usually use… Wanted to get a little more power out of the hole… Went okay, to my surprise, but knees feeling a tad dodgy at the moment)
-Rack Chins
-V-Handle Rows (was too gassed to do anything more taxing, back work suffered quite a bit in general today)
Superset of Bent-over concentration curls (ahaha) with Dead Stop Extensions lying on the floor.
-Lying leg curls, I just couldn’t bring myself to do SLDL’s…
Why did I do that… I felt like puking on the way home, had to lie down and couldn’t even look at my PWO shake without the bile rising in my throat
No wonder that some people never get past 200-220. This stuff sucks unless you have the endurance of a whole special forces team.
CC, sorry if you mentioned this already but I’m still working my way through this thread. Are you using RP and stretching techniques right now with 5/3/1? After this cycle I was thinking that I could at least add in the stretching for mass/recovery gains. As for RP, I think that would be too much for me lifting 4 days a week.
[quote]Cephalic_Carnage wrote:
Ugh… I don’t feel like using my brain right now… Tomorrow folks
For the hell of it I just did a full-body session…
-flat bench (been a while…)
-BTN smith press to ear level (did some laterals afterwards because I only managed 3 ramped sets on this exercise)
-Back Squat (narrower stance than I usually use… Wanted to get a little more power out of the hole… Went okay, to my surprise, but knees feeling a tad dodgy at the moment)
-Rack Chins
-V-Handle Rows (was too gassed to do anything more taxing, back work suffered quite a bit in general today)
Superset of Bent-over concentration curls (ahaha) with Dead Stop Extensions lying on the floor.
-Lying leg curls, I just couldn’t bring myself to do SLDL’s…
Why did I do that… I felt like puking on the way home, had to lie down and couldn’t even look at my PWO shake without the bile rising in my throat
No wonder that some people never get past 200-220. This stuff sucks unless you have the endurance of a whole special forces team.
[/quote]
Ok since you don’t want to use your brain today i’ll give you something to think about tommorow. I think i found a way to hit chest/back twice a week.
Mon: Chest/Back
Tue: Legs
Wed: Delts
Thu: Arms
Fri: Chest/Back
Feel free to organize the days anyway you see fit except like i said weekends are off. For excercise selection i was thinking.
Mon: BB incline bench, BB flat bench, (Pec deck), Lat pulldown, One-arm DB row, Reverse Pec deck
Tue: Calf raise, (Leg Ext), Lying leg curl, BB Squats
Wed: Smith high incline press, DB lat-raise, Shrugs, Reverse Pec deck
Thu: In-human smith press, Seated Tricep press, Tricep Pushdowns, DB preacher curls, Pinwheels
Fri: DB incline bench, Db flat bench, (Pec deck), Lat pulldown, (Deadlift), Reverese Pec deck
Anyway i’ll let you play around with this and see what you can do with it to make it better you can also throw in sets/rep ranges. Also any excercises in brackets are ones i have not done yet but would like to start doing unless you can think of better ones.
Hello C_C
Hope you and yours are well.
I’ve been continuing on BBB finished up the 18 weeks, i didn’t do the 3rd Ramp due the the 2nd Ramp being so crap so i went back and did the 1st again !
So anyway, i want to turn to a more Power Lifting style of lifting, i MUCH prefer low reps, high reps suck with my body are the 4-5th rep feels like half the muscle of any bodypart signs off duty and goes home, and i’m left struggling like crazy !
So to come to the point, any recommendation ?
I’d still like to put on more weight, it has slowed down ALOT but still slowly creeping up, i was looking at the 5/3/1 looks pretty good or else the WSFSB (Westside for Skinny Bastards) by Joe De Franco.
Or is there a better one, i will of course defer to your seemingly never ending knowledge
Thanks yet again for your time, been less typing on these forums more lifting weights 
[quote]SmallToBig wrote:
Hello C_C
Hope you and yours are well.
I’ve been continuing on BBB finished up the 18 weeks, i didn’t do the 3rd Ramp due the the 2nd Ramp being so crap so i went back and did the 1st again !
So anyway, i want to turn to a more Power Lifting style of lifting, i MUCH prefer low reps, high reps suck with my body are the 4-5th rep feels like half the muscle of any bodypart signs off duty and goes home, and i’m left struggling like crazy !
So to come to the point, any recommendation ?
I’d still like to put on more weight, it has slowed down ALOT but still slowly creeping up, i was looking at the 5/3/1 looks pretty good or else the WSFSB (Westside for Skinny Bastards) by Joe De Franco.
Or is there a better one, i will of course defer to your seemingly never ending knowledge
Thanks yet again for your time, been less typing on these forums more lifting weights
[/quote]
What were your gains like from week 1 to week 18? (strength and bodyweight, perhaps measurements if you have them) Also, got some new vids (squat, dl if you do them, etc)? You are still very new to the game, so we better make sure your technique doesn’t develop in the wrong direction.
As for a PL routine, we’ll get to that after your response…
[quote]PB Andy wrote:
CC, sorry if you mentioned this already but I’m still working my way through this thread. Are you using RP and stretching techniques right now with 5/3/1? After this cycle I was thinking that I could at least add in the stretching for mass/recovery gains. As for RP, I think that would be too much for me lifting 4 days a week.[/quote]
I always do the extreme stretches, regardless of routine…
RP I don’t use much atm.
What are you using 5/3/1 for, PL, BB…?
[quote]ballsout wrote:
CC any thoughts on bringing up lagging arms/delts/traps?
This is what I was thinking of doing:
Chest
Flat BB Bench 5/3/1
Incline DB 2x8-12
Overhead rope extension 1x8-15
PJR 1x8-15
[/quote] Add some inverted rows or face pulls [quote]
Legs
Back Squat 5/3/1
Hack squat machine (widowmaker)
Leg curls 2x8-15
Seated Calf 1x8-15
Standing Calf 2x6-12
Arms
Inhuman 2x6-10, 8-15
Standing EZ curl 2x8-12
Dead stop tri. ext 1x8-10
Pinwheels 2x8-12
Concentration curls? 1x8-15 ( I need another good bi exercise I’ve only been able to feel EZ curls)
[/quote] Conc. Curls bent over with a hand on the DB rack or so work fine for me (elbow is not supported). Just don’t swing it around too much… Other bi exercises would be Drag Curls (regular curl up, then let it down close/in contact with your torso), Incline Offset Curls etc…[quote]
Shoulders
Smith High Inc OP 2x8-12 [/quote] You can do 5/3/1 here, you know… Works just fine. On shoulder work I’d actually suggest underestimating your max by more than 10 percent… Or maybe that’s just what works for me, not sure here. [quote]
DB Upright Rows 2x8-15
Laterals (Pump set with 30) [/quote] I do my laterals as an upright-row hybrid… And then I’d add reverse pec deck or inverted rows (better perhaps) as a rear delt/scap thing. [quote]
Reverse DB Flys 1x12-15
Front raises 1x8-15
Back
Deadlift 5/3/1 [/quote] Mh, 5/3/1 squat and dl together in 1 week waves… Not a fan, to be honest. Btw, for lagging traps, Rack Pulls or Sumo deads would imo be better and as long as you don’t do heavy triples or something, you should be able to retract your scapulae after each lockout (as opposed to the retraction being part of the repetition as when rowing, or no retraction as when doing very heavy deads/competition deads). That should fry your entire upper/midback… [quote]
Rack Chins 2x8-12
Cable Rows 1x8-15 ? [/quote] How are you going to do those cable rows justice after your low back is fatigued from deadlifts etc? If you have a HS machine row available (not the high row), then use it here maybe… Don’t forget to make scapular retraction half the exercise. (don’t keep them retracted though, they’re retracted at the end of the positive, and you reverse that on the negative)[quote]
More bi work probaly hammers and some curl [/quote] I’d suggest doing Pinwheels and bent-over Conc. Curls here, then do EZ Curls and Alt Hammers or Incline Offset Curls on arm day. [quote]
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[/quote]
Bah, the questions just never end lol
I’ll get around to the others eventually…
With all the 5/3/1 stuff/PL stuff being asked, maybe I should just make a t-cell thread with a few of my fav. 5/3/1 assistance templates… And finally some general (non-5/3/1) routines/templates for people to use.
[quote]Cephalic_Carnage wrote:
What were your gains like from week 1 to week 18? (strength and bodyweight, perhaps measurements if you have them) Also, got some new vids (squat, dl if you do them, etc)? You are still very new to the game, so we better make sure your technique doesn’t develop in the wrong direction.
As for a PL routine, we’ll get to that after your response…
[/quote]
Hi, and thanks for your time, i apologise for contributing to the never ending stream 
Wont put down ALL the exercises lol:
Back Squat started 60kg now 230kg ← muhahahaha
Deadlift started 65kg now 210kg ← BAH HUMBUG fell behind my BS 
I went back to normal Benching sans the Smith Machine on 97.5kg bloody SLOW but steadily increasing.
Thats the big 3 the rest are also coming along nicely.
Weight is 238lb, as previously warned by yourself it HAS slowed down (lol) stupid ass weight lol
My flatmate is on holidays at the moment, who goes to the gym with me on some days, when he gets back i’ll get him to video me again.
Thanks again for your time. It’s appreciated.
Okay, quick question. As I’m finishing out this diet (NEVER AGAIN) I’ve been testing some things out, since progression isn’t coming very easily at this point anyway.
Would it make sense to do Dumbbell presses as my main chest movement, before my Smith presses?
As in… Doing flat dumbbell bench, and then low-incline Smith? I was trying to rationalize, and come up with a reason why it wouldn’t make sense, but I couldn’t. Figured I’d consult with the big guy before doing anything like this, though.
Problem is, is my chest fatigues pretty easily, and I’m finding it tough to initially get my first rep out when doing DB presses as my second movement.
Any thoughts, good sir?
[quote]Cephalic_Carnage wrote:
Deadlift 5/3/1 Mh, 5/3/1 squat and dl together in 1 week waves… Not a fan, to be honest. Btw, for lagging traps, Rack Pulls or Sumo deads would imo be better and as long as you don’t do heavy triples or something, you should be able to retract your scapulae after each lockout (as opposed to the retraction being part of the repetition as when rowing, or no retraction as when doing very heavy deads/competition deads). That should fry your entire upper/midback…
In your opinion would it be better to go with 2 alternating sets of workouts for different weeks (1 with squat/bench, 1 with deads)? I could easily pull together a set from the workouts you’ve posted and the exercises I feel the best.
I’m really trying to get my big 3 up while still getting as big as possible.
[/quote]