Hey, my internets still down from this stupid ice storm, so I haven’t been on line for a week, Anyway I like the new program, that’s all you need, more volume, seems to work for you. I’ve decided to put all my lifts on the 6 week Jim Steel program that I just used for my incline. So four workouts a week, based around same four lifts as 531, but on a 6 week linear progression with a shit ton of volume.
I’ll see after 6 weeks whether I’ll deload or not. It’s a peaking program, but I’m just using it as a workout schedule, I love the volume, lots of 12x4, and 10x3 type stuff, all leading to a 1RM attempt at 115% after 6weeks, I added 25lbs to my Incline, so I’m kind of interested to see what happens when it’s used for four lifts at the same time.
Haha if some is good, than more must be better, I suppose. Either way drop by and give me your input, as I probably won’t be back online for a week or more, till they fix my shit, or I’m at mommy’s like today. Latter
[quote]AnytimeJake wrote:
Hey, my internets still down from this stupid ice storm, so I haven’t been on line for a week, Anyway I like the new program, that’s all you need, more volume, seems to work for you. I’ve decided to put all my lifts on the 6 week Jim Steel program that I just used for my incline. So four workouts a week, based around same four lifts as 531, but on a 6 week linear progression with a shit ton of volume.
I’ll see after 6 weeks whether I’ll deload or not. It’s a peaking program, but I’m just using it as a workout schedule, I love the volume, lots of 12x4, and 10x3 type stuff, all leading to a 1RM attempt at 115% after 6weeks, I added 25lbs to my Incline, so I’m kind of interested to see what happens when it’s used for four lifts at the same time.
Haha if some is good, than more must be better, I suppose. Either way drop by and give me your input, as I probably won’t be back online for a week or more, till they fix my shit, or I’m at mommy’s like today. Latter [/quote]
I have been meaning to look up that Steel program ever since I first heard you mention it; sounds interesting.
TnG Deadlifts:
135 5x
225 3x
315 3x
405 1x
425 9x goddammit… I miscounted. I could have done 10.
425 6x was planning on doing sets of 5, so I did 6 to make up for last set
425 8x I decided not to do sets of 5
Deficit Deads: (dead stop each rep on these)
405 5x
405 5x
Some kind of T-bar row sort of:
4 sets of 10
Pullups against monster minis:
4 sets of 10
Machine Rows:
3 sets of 10
V-bar Pulldowns:
3 sets of 10
EZ Bar Curls:
90 for 4 sets of 10
Chest Down Incline Bench DB Curls:
30’s for 4 sets of 10
GHR:
3 sets of 10
Hyperextensions:
3 sets of 25
Decline Situps:
3 sets of 5-10 w/ a 25 behind the head plus 10 without
[quote]Csulli wrote: Regardless I was talking to some people at the gym about my squat. At the bottom, I shoot my hips up whilst the bar stays stationary and then I proceed to use my lower back to hinge the weight up.
[/quote]
I used to be bad for this - see my avi. What worked for me staying upright was focusing on tucking my chin and driving my head back in order to get my chest up first out of the hole. I also like pause squats - I think if you can work up to sitting in the hole holding your chest up for 5 seconds, then focus on chest up first from that fatigued position, you’ll have no problems when you don’t pause it, provided you stay tight.
Ive found this advice and am currently taking it. Im pause squatting every set right now to build a base.also focusing on staying upright as stated. I suck at squatting anyways so i have nothing to lose. J.s
[quote]AnytimeJake wrote:
405 with the sling shot, nice[/quote]
Thanks!
[quote]usmccds423 wrote:
Which Sling Shot do you have? [/quote]
Got an XL yellow one. Not really different from the red one the gym had assistance wise, but a lot easier to put on and more comfortable.
[quote]Csulli wrote: Regardless I was talking to some people at the gym about my squat. At the bottom, I shoot my hips up whilst the bar stays stationary and then I proceed to use my lower back to hinge the weight up.
[/quote]
I used to be bad for this - see my avi. What worked for me staying upright was focusing on tucking my chin and driving my head back in order to get my chest up first out of the hole. I also like pause squats - I think if you can work up to sitting in the hole holding your chest up for 5 seconds, then focus on chest up first from that fatigued position, you’ll have no problems when you don’t pause it, provided you stay tight. [/quote]
Excuse me sir? I was looking for an excuse to not do pause squats. And you, sir, have just fucked it up.
[quote]strongmanvinny wrote:
Those deadlifts make me want to train for a PL meet!!![/quote]
But you’re already doing strongman lol. PLing would be a step backwards. All powerlifters secretly wish they could do strongman. I’m just waiting till I have slightly better shoulder strength than a small, starving girl to do it.
18" Deadlift:
135 3x
225 3x
315 3x
405 3x
455 3x
495 3x
545 3x
585 2x
585 2x That’s some PR action on the 18" pull. I didn’t have my gym bag with me today, and I was just doing these in tennis shoes. If I had my chucks and my big comfy straps that I’m used to I may have been able to eek out 3. We can save that for next time though.
240lb Atlas Stone:
Did 4 sets of 3. Normally do more than triples, but to be frank my lower back and abs were feeling worn the fuck out lol.
Chia devised an amazingly brilliant setup as well so that we could actually put the stones over a bar instead of just picking them up and lifting them to a random height. We got 2 tall platforms that you’d use for like box jumps, put 45lb bumper plates on top of them, put an axle across those, then put another 45lb bumper behind the axle on each side, and metal 45’s on top of those. Ghetto as hell, but it worked perfectly actually. Very stable. Will have to bring measuring tape next time to see where we need to put it for certain heights. is 48" high enough?
DB Shrugs:
110’s 20x
110’s 20x
110’s 20x
110’s 20x no strahps on any
Swiss Bar Curls:
I don’t know how much it weighs, but I did 4 sets of 10
Latter
