Thanks Dude all I’m missing is an onion sandwich. Hey Pwn have you ever ran The High Protein - High Set Program? I’ve definitely thought of running that someday, only problem is that it’s 6 days of training a week. My brain would turn to complete mush if I ran that during the school year. I don’t know why but the Get Big Drink is so funny to me, most meathead thing ever but, it definitely works. If I were to do that drink I would modify it, replacing the ice cream and corn syrup with better alternatives. But that’s enough talking about the future…
I definitely believe I will grow from this current program. Only issue is that I will have to buy one of those chain thingies so I can hang plates from myself doing chin ups(I have no idea what it’s called), do you have any recommendations on what to buy?
Never ran that particular program. My list of programs is honestly pretty small. Concur with the get big drink. Worth noting that nutritional QUALITY was far better back then. If you were having ice cream, it was legit milk, cream, and real sugar. You try to get that these days and you’re paying a premium. And you know the cows producing the milk were eating grass, not hay.
What you’re looking for is a dip belt. The one I use is from Ironmind, and it’s awesome.
HOWEVER, you don’t need to spend $100 to have a dip belt. You can get to Home Depot or any store that sells chains, get a length of 3/8 chain and a carabiner and you have a dip belt. If you want it to not hurt when you wear it, thread the chain through a rubber innertube or use a pool noodle or something. If you want to get fancy, get 2 carabiners, and then you can use one to clip the chain around your waist and another to clip the chain to itself after threading it through the plates/dumbbell.
And there are other companies out there that will sell you a dip belt too. If I didn’t go with Ironmind, I’d consider Rogue or Spud Inc.
At one point I was dipping with 3 plates, and it’s been solid. I had to replace the strap on it pretty quickly, but I just doubled-up some nylon cord from Home Depot like so:
I think this log should be linked to all the trainwreck beginner threads. You’re crushing it Tim and I’m excited to see you run one of the programs from the Complete Keys book.
Concur on the chain for adding weight, it’s what I use. My chain is pretty thin too, it’s not comfortable, but you get used to it. Wouldn’t think twice about it if I was using thicker links.
John McCallum The Complete Keys to Progress Leg and Back Specialization Bulk Program Week One Day Two
Hyper extensions
25 lb plate x 10
25 lb plate x 10
25 lb plate x 10
25 lb plate x 10
Power Clean (Muscle Clean)
185 lbs x 4
165 lbs x 5
165 lbs x 5
165 lbs x 5
165 lbs x 5
165 lbs x 5
Deadlift
315 lbs x 3
365 lbs x 3
405 lbs x 3
425 lbs x 3
435 lbs x Nope
385 lbs x Nope
245 lbs x 3
265 lbs x 3
285 lbs x 3
305 lbs x 3
325 lbs x 3
345 lbs x 3
Bent Over Rows
245 lbs x 5
205 lbs x 7
175 lbs x 12
175 lbs x 12
175 lbs x 12
175 lbs x 12
Chins behind the neck (Believe me I tried, its quite the awkward movement, same deal with regular chins, supposed to be 5 x 10)
Bodyweight x 2
Bodyweight x 2
Bodyweight x 2
Bodyweight x 3
Bodyweight x 3
Dead Hang Chin Ups (supposed to work up to 5 x 10, when I’m able to do that, I add weight)
Bodyweight x 3
Bodyweight x 3
Bodyweight x 4
Bodyweight x 3
Bodyweight x 3
Bench Press
190 lbs x 10
190 lbs x 10
190 lbs x 10
190 lbs x 10
Took me kinda long to complete all of this. I felt dead inside once I got to the rows, it was worth it tho. Lol this is so much work, @throwawayfitness type shit. Gonna be awhile til I use that dip belt, bodyweight is hard enough.
Let’s just pretend I did the 10 x 3 deadlifts correctly by ramping up to 425 x 3 instead of making huge jumps thinking imma pull 500 lbs x 3 today. Hey a man can dream tho right?
This is unrelated to training but I fucked my grade in one of my classes. I trained so hard on Super Squats that I kinda tossed aside studying for my midterm exam.
My grade is a C which blows. I can turn it back around though as long as I put in the work. (Man I am ready for this semester to be over…)
To save a little time and get in more volume, you might consider getting those sets of chins done in between all your other stuff. Keep it at sets of 1-3: not enough to fatigue too much, but the volume will build up over time. You’re a big dude now: moving bodyweight is going to be tough.
Have the rogue, would recommend. I don’t know other options, im sure many are decent as well, but I can definitely say that the rogue belt will outlast me
Yeah I’ll just take the rest of the week off to give my body some rest. I do feel fully capable of toughing it out at the gym today and tomorrow but that’s not a good idea.
Lol this is so much work, 
