Well. I start it next week. Last friday I ran squat and incline how I plan to run it as a test. Hit the planned heavy 5, do next weeks weight for a triple, then hit the back off 8 set. Done. Now if im feeling good maybe ill do more sets of the heavy 5 or two back off 8s…options are open each training day. Hittin the 5/3/8 sets is a must tho. Even ona bad day. Ect…
Bill starrs calculated 1rm and 5rm. On the squats I typed in my last unbelted 5x5 session that I completed to get a more fair workin weight each week.
looks pretty killer.
6-4-14 Wednesday
B.w 220 w. Shoes
This is the workout ill do in between the two bill starr days. Bout half hour including warmups.
Dynamic stretching- real nice to go thru entire squat /mobility routine and then not even touch a barbell. Body gets a fairly easy day overall and feels great while doing so…
Warmups-10sec rest in between
5 downups
5 rollups
5 clapping pushups- yes I can do them.
Start- chins supersetted w. Ab wheel rollouts on the minute. For ease ill write each one seperate tho
Chins
1x3
1x3
1x3
1x3 2 sec hold at top
1x3 2 sec hang full stretch
1x3 plus 10#
1x3 plus 25#
1x3 plus 25#
1x6 b.w amap
1x4 b.w amap
made my own belt for weights- used my old two prong belt and a choke chain ( I have two big dogs, a Rottweiler and an American Bulldog) to suspend the weights from me. Takes about a minute to change weights or get it on lol…
Ab wheel rollouts- from knees. Touch floor and comeback. Arms straight.
1x5
1x5
1x5
1x6
1x7
1x8 plus 10#
1x5 plus 25#
1x5 plus 25# last rep on each of these was slowness comin back.
plank 1minute 30 secs
plank 1 minute
Done. Once I added weight this suddenly felt like a BadAss session. I was tired n sweatty when done…but never touched a barbell and my body feels like it actively recovering if you will…
34 working reps on chins.
46 working reps.plus 2 planks on Ab wheels.
My abs are sore top to bottom! Not quite as deep as the first time I did them…but tore up.
I can see me getting some volume on these and then eventually addin plates. Im obviously upper body strong n that includes my abs. When I was doin weighted sit up I could do decent weight. Worked up to 30 reps w. 70 pounds on my chest. One ti.e had plates added each rep till failure… got up to like 165x1 for 1rm ? Lol. Point is… id like to add plates to my back for awro and I believe I will.
Friday will be similiar to Monday in that I just work up to heavy triples in deads n Incline.
A hah .figured out the log title change trick.
6-6-14 friday
B.w- not tracking this week. Heavy week…and on vacation.
P.r city!
Dynamic warmup n some extra warmup sets knowing I was goin heavy.
Incline bench- nothin special. Not bad…
-paused
135x6
205x3
205x3
225x3
Nonpaused
225x3
250x3
275x3
Paused
250x3
225x6
Deads- p.r city.
3" def. Dbl overhand no belt
135x6
135x3 pause 1 inch off ground explode up
225x3
225x3paused
250x3 paused
275x1
300x1
From floor belted mixed grip chalk
315x1 fast n easy
335x1 fast but harder
365x1 not bad.no grinder. Smooth p.r!
385x0 didnt even break the floor lol
335x3 tng .p.r last rep slower
315x8 p.r hand opened up on 7. Got 8 n hams started to burn. Could went for 10 w. Grip.
Fuck yes.
PAuse squats- belted highbar
135x3 long pauses
205x3 long pause
225x3 long pause
250x1 paused
275x1 paused p.r
300x1 non paused atg p.r !
250x3 paused
225x8 paused
Wheeeee this week has rocked !!
300 paused high bar…nicccccceeeee
No…that was only rep not paused. Had that unsure feeling…cus i still dont have any safeties lol… gettn strong anyways. Made that 365 dead we talked about too !
Also notice on my rep chart I posted. It has 345 listed as max dead…just hit 365. Has incline listed at 275… hit it for 3. With the incline I pause most reps so that is a low…but safe number to get working weights off. Much like my belted/unbelted parallel squat set up. I do the more difficult one 75 percent of the time …ect…im not even adjusting these. Starting monday as is… this allows me to have some volume added as described.
On bench double that 8 set for assistance. Deads triple the triple w. The heavier weight. Squats triple the 5 set. I think for me…each of these choices improve the individual lift…even tho they are diff. Volume choices. For me.
6-6-14 friday
B.w- not tracking this week. Heavy week…and on vacation.
P.r city!
Dynamic warmup n some extra warmup sets knowing I was goin heavy.
Incline bench- nothin special. Not bad…
-paused
135x6
205x3
205x3
225x3
Nonpaused
225x3
250x3
275x3
Paused
250x3
225x6
Deads- p.r city.
3" def. Dbl overhand no belt
135x6
135x3 pause 1 inch off ground explode up
225x3
225x3paused
250x3 paused
275x1
300x1
From floor belted mixed grip chalk
315x1 fast n easy
335x1 fast but harder
365x1 not bad.no grinder. Smooth p.r!
385x0 didnt even break the floor lol
335x3 tng .p.r last rep slower
315x8 p.r hand opened up on 7. Got 8 n hams started to burn. Could went for 10 w. Grip.
Fuck yes.
PAuse squats- belted highbar
135x3 long pauses
205x3 long pause
225x3 long pause
250x1 paused
275x1 paused p.r
300x1 non paused atg p.r !
250x3 paused
225x8 paused
Wheeeee this week has rocked !!
awesome work on the deads and squats! looks like this is going to be a good change up for you!
ThAnk you sir! Thats the plan !
I love your jaeger bottles in the background lmao
your chest is hyuuuuuge!
form looks good to me! (but what do i know lol)
Haha. Given my revelation of my pursuit of an Ultimate Jager collection…whats to hide !
Yes zenon. I have naturally big chest n arms. Also where I carry extra fat. …bottom of Pecs and just above jeanline. With that said…my long torso and short arms make 365 on deads a long time feat for this Tyranasaurus!
[quote]barbedwired wrote:
Yes zenon. I have naturally big chest n arms. Also where I carry extra fat. …bottom of Pecs and just above jeanline. With that said…my long torso and short arms make 365 on deads a long time feat for this Tyranasaurus![/quote]
nice work. Deadlift PR’s always feel gooood.