Floor press-
196 x11 PR
Deficit farmers on two plates with shrug-
107.5+bar x15
Squats steinborn style week 3
151 x25
171x30
Fast as possible, first time hitting 30reps that fast.
Lots of other light lifting to build succulence.
2 Likes
Heavy plate RDL - 370 x1.5 PR
One arm barbell press-
72x 2-singles back to back.
Floor press-
157 x31 PR for reps.
2 Likes
deficit farmers deads standing on two plates with shrug-
111+bar (242 total) x15
Heavy plate BOR-
235 x3 PR
181 x15 PR
Squats week 4-
Set 1 161 x25
Set 2 183 x31
Bettering myself every week.
1 Like
Floor press-
158 2-sets of 25
Deficet farmers standing on two plates with shrug-
up to 114+bar x12
Jefferson lift-
350 x2
360 x4
Ez skull crushers-
78.5 x20
Doing lots of light high rep curls/tricep extensions and squats, daily.
Upping the calories just a tad, doing all this extra stuff is allowing me to eat more. I haven’t been eating cLiff bars, just a couple a week, they are expensive anyway, but oh so good. I prefer the natures fig bars, less expensive and less weird shit in them.
I saw a vid of some expert saying chocolate bars are healthier than Cliff bars, well I think if you train hard, than you can eat Cliff bars. A fricking candy bar just tastes like crap (sweetness) and they really don’t make you feel like training hard. I might give a dark chocolate bar a shot one day though.
Here a great tip on warmups, Tony Atlas I believe did this, but Lex showed Buff this method. The warmup and working set method is golden, I don’t care about the stupid split-
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Lets see been doing so much stuff.
deficit farmers deads with shrug-
136+bar (290) x2
116+bar (252) x12
elevated behind the back deads-
455 x1
405 x6 PR
Week 5 squats-
151 x52
heavy plate BORs-
238 x3
240 x3
120 x25
125 x26
2 Likes
Used the Buff Bagwell warmup approach for floor press, did 3-warmup sets of 20 up to 150, then-
202 x8 PR
207 x7 PR
Deficit farmers dead with shrug-
304 total x3
262 total x10
264 total x14
2 Likes
Deficit farmers dead’s with shrug-
312 total x4
268 total x12
I been doing these about every other day or every 3 days along with daily light high rep work.
When I did the above I was feeling destroyed that morning, but that wasn’t bad at all.
I gotta say I think those are one of the best ways to build all over growth hormone.
I said something similar about higher rep conventional deads but they trashed my lower back. The deficit dead’s don’t hurt my back, the leg drive helps and the weights are at the sides.
I was feeling so beat up before I trained today I needed a kick, so as I was doing my warmup shoulder work I had Scott, Big POppa Pump on the tube, man, that guy is fuel. Even in his tna run when his pecs were all torn up, looking at him from back and sides, the guy had so much density and thickness, unmatched!
2 Likes
Week 6 squats-
196 x32 (speeds 10, 10, 8, 4)
2 Likes
Top weights for this week-
Deficit farmers dead’s with shrug-
314 x5
273 x10, 275 x11
Did those twice this week, this was key dominance for BORs.
Floor press-
160 x32 PR
Standing incline wide grip press-
128 x11 PR
Heavy plate BORs here is the whole session, since it was so powerful, I say because of deficit farmers and high rep squats!
100 x10
135 x10
175 x5
200 x5 (very good for warmup)
243 x4 (didn’t regrip last 2-reps) PR
150 x22 PR
3 Likes
Jefferson Lift-
First time using right leg as the leed, that was painful when my back was tweaked-
370 x1
399 x1, 395 x1
That was basically a double.
I gotta say, this fricking lift is great. This hits everything and more than any conventional dead lift. WTF even do conventional, absolutely srs.
I say doing these Jeffersons and RDL from the rack and you will most likely boost your conventional without even training them plus build a horse physique.
I’m almost laughing at the conventional craze now.
Those Jeffersons just did wonders on my back muscles plus quads since they are used to get the weight moving.
3 Likes
I have a 3” thick bar that’s solid steel, 75#.
I was short on time, but am going to use this before going EZ bar heavy curls, saves lots of time warming up-
3” bar curls-
75# x5
75# x10
Warmed up and primed-
EZ bar close grip curls-
120 +bar x1
106 +bar x10
Squats week 7-
176 x25 (speeds 13, 12)
206 x30 (speeds 10, 10, rest were 1-3s)
Started to get hard now. This is still the fastest I’ve ever squatted that weight for 30 and I’ve only done that many reps at that or near that weight a couple times before.
1 Like
Today-
am
Squats
100 x65
Pm
Floor press-
120 x20
142 x20
152 x20
Top set-
208 x9
pR of 1# and 2reps
Deficit farmers with shrug-
Instead of doing drop set, I did opposite-
282 x10 (rest pauses)
326 x1
I didn’t know how 326 was gonna go being fatigued, I focused on squatting it and it flew up.
282 was tough without having something heavier before, but things need to change here and there.
This good, hitting PRs and I’m cutting, eating PB celery and all.
Guys just FYI, I’m not doing it as a health nut, it’s convenient and it works. I’ll most likely stop doing it before it stops working anyway, that’s how I roll.
2 Likes
Top Lifts-
Loading pin dead lift-
550 x1 (vid)
One arm barbell press-
76 x 5-singles ea. arm switching back to back.
Doing it that way is interesting, the pressing actually gets easier, but it is an all over brutal on the whole body. I could have kept going here. PR weight.
Deficit farmers deads, standing on 3-plates now since I now have to load the handles with 50# plates-
with shrugs, did opposite again, no drop set-
284 x11
340 x1
Keep working up here!
Doing lots of other stuff and some new things that I’m saving, maybe for the main forum, we’ll see.
1 Like
Floor press-
197 x12 PR for reps.
Buff bagwell warmup method
Gym-
Hack RDL from rack (this is the opposite of doing RDls from the rack, except I do tap the floor)
435 x1
Interesting. It’s really hard to walk with it. Maybe overload a lockout and try it lighter.
Incline dumbbell presses-
75s x1 max
I actually failed this, sucked down some honey and got them!
So weak, I am………
2 Likes
Week 8 squats-
157 x60
Heavy plate BORs
205 x8 PR
255 x1 PR of 12#
Maybe not a true max, but let’s see how much more I can get next time!
3”bar curls-
75 x6
75 x13
Night and day between 1 and 2sets with that bar.
EZ curl close grip, no forward momentum, lean back is ok-
100+ bar x1
110+ bar x1 MAX
2 Likes
Top lifts -
Floor press-
161 x30 wide grip
Heavy Plate Stiff leg (these aren’t RDLs anymore)-
310 x6
380 x1 (10# PR)
Deficit farmers deads with shrug, standing on 3-plates-
290 x10
360 x1
Calf raises with 100# weighted belt x 125reps
Doing the medium weight for 10ish and then hitting 1-heavy rep seems better, in fact the opposite I had a neck pain for weeks, now it’s gone.
I really think there is something to 1-rep max effort, but you have to really build up of course and you really have to think on your feet, I think it takes intuition, not a written program.
Also a 1-rep max may not be a PR on somedays, and that’s how it’s gotta be, the stimulation comes from the max effort, you can’t do anymore that day for that lift.
3 Likes