fo' shizzle's journal

shiznit2169 · 08-09-2005, 04:02 PM

Quote:

Originally Posted by Pylon

I've never really liked the fronts, but glad they are working for ya, Shiz. It's all about variety, right?

you betcha!

shiznit2169 · 08-10-2005, 02:41 PM

Day 3 - Upper

Warmup

3 min bike

Main Lifts

BB Shoulder Press
tempo: 1-0-1
RI: 60-90secs

85,85,75,75,75/5x5

BB Curls
tempo: 3-2-1
RI: 60-90secs

75,75,75,70,70/5x5

Skull Crushers
tempo: 3-2-1
RI: 60-90secs

50/5x5

BB Shrugs
tempo: 1-0-1
RI: 60-90secs

225,225,245,245,255/5x5

Density Work - RI = 30 SECONDS

Everything written as (reps x sets)

NG Pullups
bw/5,5,5,4+1, 2.5+3

lmao. These were incredibly hard. The first 3 sets were cake. The 4th set i got the first 4, couldnt get 5 so rested 5 seconds and got the last rep. 5th set, lol...i got 2 and then got stuck halfway for a good 10 seconds. It was unbelievable how hard it was. I had to rest another 30 seconds to get the last 3.

DB Bench Press
50/8,8,6,5,3+2

Once again, easy until the last set. I got stuck half way on the last set and i kept telling myself "PUSH THE FUCKING WEIGHT, PUSH!!" My arms were absolutlely shot and had to give up and get the last 2 on another 30 seconds rest.

Lateral Raises
12/8,8,6,6,6

lol, 12 pounds!

Upright Rows
65/6,5,5,5,5

These were fairly easy

DB Pullovers
30/8x5

Nice stretch

Auxiliary work

Reverse Pec deck

RI: 45secs

50 x 8
60 x 6
50 x 8 (tempo: 3-3-1)

Since i am new to this routine, what i am having trouble with is finding the right weight that i can use to go to failure on all sets for the main lifts and failure for the 4th-5th sets on density work. I dont know what numbers i can do for doubles and triples etc...because i am so used to pyramading as a bodybuilder style. Like for some lifts, ill pick a weight that is too light and wont go to failure on all 5 sets and other lifts the weight will be too heavy. I get it right most of the time with exercises i know that i am capable of doing but there are a few that i have no clue which weight to start out with.

Archangel · 08-10-2005, 04:11 PM

Incredible w/o there BRother Shiznit!!! Thanks for the info from both you and BRother Patrick on the front squat, will have to try them sometime!!!

Seanp156 · 08-10-2005, 04:43 PM

Haha, I know how you feel with the 12lbs lat raises... I've been doing those lately with the same weight as well... It's funny because it looks like nothing, but my shoulders get a really nice burn from it.

Looks like a fairly long w/o.

**P-funk** · 08-10-2005, 06:27 PM

workouts look good. How do they feel?

shiznit2169 · 08-10-2005, 06:32 PM

Quote:

Incredible w/o there BRother Shiznit!!! Thanks for the info from both you and BRother Patrick on the front squat, will have to try them sometime!!!

thanks arch and no problem

Quote:

Haha, I know how you feel with the 12lbs lat raises... I've been doing those lately with the same weight as well... It's funny because it looks like nothing, but my shoulders get a really nice burn from it.

Looks like a fairly long w/o.

Ya, try doing them on 30 second rest intervals. It looks easy but it is brutal as the lactic acid really starts to burn up. It looks long on paper, but it's only about 45-50 minutes.

Quote:

workouts look good. How do they feel?

This routine is great p. I feel great, but very sore. Making sure i EAT a lot and get plenty of sleep for recovery. I am just concerned that for some of the lifts, i remember that the weight has to stay the same for density work and i know for a fact that i will be unable to do 5 sets of 5-8 reps for pullups, DB bench as the RI decreases down to 10 seconds. It's going to be impossible so i may have to drop the weight.

Seanp156 · 08-10-2005, 06:48 PM

Quote:

Originally Posted by shiznit2169

Ya, try doing them on 30 second rest intervals. It looks easy but it is brutal as the lactic acid really starts to burn up. It looks long on paper, but it's only about 45-50 minutes.

Yep, I did them about 20 - 40 seconds after a set of standing DB presses and my shoulders were on fire !

**P-funk** · 08-10-2005, 07:01 PM

Quote:

Originally Posted by shiznit2169

thanks arch and no problem

Ya, try doing them on 30 second rest intervals. It looks easy but it is brutal as the lactic acid really starts to burn up. It looks long on paper, but it's only about 45-50 minutes.

This routine is great p. I feel great, but very sore. Making sure i EAT a lot and get plenty of sleep for recovery. I am just concerned that for some of the lifts, i remember that the weight has to stay the same for density work and i know for a fact that i will be unable to do 5 sets of 5-8 reps for pullups, DB bench as the RI decreases down to 10 seconds. It's going to be impossible so i may have to drop the weight.

good, I am glad you like it. For the pull ups you can either use the assisted machine or just swap it out for pull downs (RG). For the DB bench you are supposed to have choosen a weight that you can work with and bust your ass to try and get the same reps at a lower rest interval each week. To hard?? Try working a little harder. The density work should you leave you almost about to puke.

shiznit2169 · 08-10-2005, 08:14 PM

Quote:

Originally Posted by P-funk

good, I am glad you like it. For the pull ups you can either use the assisted machine or just swap it out for pull downs (RG). For the DB bench you are supposed to have choosen a weight that you can work with and bust your ass to try and get the same reps at a lower rest interval each week. To hard?? Try working a little harder. The density work should you leave you almost about to puke.

oh, ive been very close to puking several times. I am just good at walking around, holding it in and breathing correctly to get that sick feeling out of me.

Archangel · 08-10-2005, 08:18 PM

Quote:

Originally Posted by shiznit2169

oh, ive been very close to puking several times. I am just good at walking around, holding it in and breathing correctly to get that sick feeling out of me.

I know "THAT" feeling VERY well!!!

shiznit2169 · 08-10-2005, 10:25 PM

pfunk, if u get a chance to read this before i lift tomorrow, it is day 4 - lower body. I am supposed to perform my main lifts at 80% so i assume that means 80% of my 1RM?

ihateschoolmt · 08-10-2005, 10:28 PM

Quote:

Originally Posted by shiznit2169

pfunk, if u get a chance to read this before i lift tomorrow, it is day 4 - lower body. I am supposed to perform my main lifts at 80% so i assume that means 80% of my 1RM?

Yea, it's 80% of your 1rm.

**P-funk** · 08-11-2005, 02:50 AM

Quote:

Originally Posted by shiznit2169

pfunk, if u get a chance to read this before i lift tomorrow, it is day 4 - lower body. I am supposed to perform my main lifts at 80% so i assume that means 80% of my 1RM?

no, 80% of the weight you use last time. It is more like active rest iwth the main lifts.

So if you squat 225 last time. This time it is 180.

shiznit2169 · 08-11-2005, 02:55 PM

Day 4 - Lower (Active Rest)

Warmup: 3 min bike

Main Lifts - performed at 80%

Squats
tempo: 1-6-1
RI: 60-90secs
135/5x5

SLDL's
tempo: 1-6-1
RI: 60-90secs
125/5x5

Standing Calf Raises
tempo: 1-6-1
RI: 60-90secs
140/5x5

Density Work - RI = 30 SECONDS

Sumo Deadlifts
175/5x5

First time doing these. It felt weird at first but got the hang of it.

Leg Extensions
90/8x5

Brutal lactic acid burn

Standing Calf Raises
140/8x5

Good workout. The thing about squats, i have a major sticking point in which i often have trouble getting out of the hole. 135 is easy at 80%, but when i am doing 185, 225 or above, it's easy going parallel but once i go ass to floor, i always have trouble pushing myself out of the hole. I get "stuck" or it takes me a good 10 seconds to get up. I would love to try box squats to work on that sticking point but my gym has nothing. I'm hoping that when i lift at college, the gym will have a power rack or a box so i can work on it and increase my squat strength. My squat strength is pathetic compared to deads and bench.

Archangel · 08-11-2005, 03:52 PM

Hey now Brother, don't be a hog, leave some lifts for the rest of us!!! In all seriousness, nice #'s!!! I hate getting stuck in the hole, almost gives you a panic feeling!!!

shiznit2169 · 08-11-2005, 05:07 PM

Quote:

Originally Posted by Archangel

Hey now Brother, don't be a hog, leave some lifts for the rest of us!!! In all seriousness, nice #'s!!! I hate getting stuck in the hole, almost gives you a panic feeling!!!

lol, i have the next 2 days off so no more hogging for me. I agree on the panic feeling, i'd feel more confident using a power rack with the pins set which my gym does not have.

Archangel · 08-11-2005, 05:12 PM

That definatly sucks!!! I can't believe they don't have safety bars!!!

**P-funk** · 08-11-2005, 06:56 PM

the best way to work on geting out of the hole is to lower the weight and squat ass to the floor and work on your speed out of it. Then slowly increase weight. You don't need to box squat.

shiznit2169 · 08-11-2005, 07:31 PM

Quote:

Originally Posted by P-funk

the best way to work on geting out of the hole is to lower the weight and squat ass to the floor and work on your speed out of it. Then slowly increase weight. You don't need to box squat.

ya i should give that a try. Ive been using a tempo where i am in the hole for more than 3 seconds so it may be the reason why it's difficult to get out of. I very rarely do 1-0-1 tempo's for squats so after i complete this routine, ill focus on the core compound exercises to gain strength.

**P-funk** · 08-11-2005, 07:33 PM

ofcourse it is harder to get out of the hole when you sit down there. that is the point of making the isometric at the bottom.

try just working on your speed sometime. I try and make my squat really nice and bouncy like. So I just relax my hips and drop down into a squat and then fire it back up.

shiznit2169 · 08-11-2005, 07:35 PM

when u say bouncy, do you do it like this?

http://www.joeskopec.com/biglifts.html

click link and watch tom platz squat 500 for 23 reps

**P-funk** · 08-11-2005, 07:41 PM

Quote:

Originally Posted by shiznit2169

when u say bouncy, do you do it like this?

http://www.joeskopec.com/biglifts.html

click link and watch tom platz squat 500 for 23 reps

Kind of....

Here is bouncy. this is one of the best video clips I have ever seen. I watch it constatly. It is one of the greatest olympic lifters ever. Greece's Pyros Dimas. This was after he had an injury and was in america where he got his surgery and then physical therapy. He is training here at the Olympic training center in Colorado Springs. This is absolutly amazing. It is about 3min long. He does some power snatches, power cleans and jerks. At the end he does 2 sets of 2 reps with 440lbs in the front squat....Now this is bouncy! This guy is only 183lbs. He is one of my hero's:

Pyros Dimas

**P-funk** · 08-11-2005, 07:44 PM

Also bouncy. This is american olympic lifter shane hammon doing a 925lb squat (he was the youngest ever to squat 1000lbs). This is some crazy speed:

Shane

shiznit2169 · 08-11-2005, 07:47 PM

thanks for the video, the guy does have a lot of strength for his size. I'm sure he's your hero because you are somewhat similar to him and i know you'll get up there to where he is someday. Don't give up.

ihateschoolmt · 08-11-2005, 07:49 PM

Quote:

Originally Posted by P-funk

Kind of....

Here is bouncy. this is one of the best video clips I have ever seen. I watch it constatly. It is one of the greatest olympic lifters ever. Greece's Pyros Dimas. This was after he had an injury and was in america where he got his surgery and then physical therapy. He is training here at the Olympic training center in Colorado Springs. This is absolutly amazing. It is about 3min long. He does some power snatches, power cleans and jerks. At the end he does 2 sets of 2 reps with 440lbs in the front squat....Now this is bouncy! This guy is only 183lbs. He is one of my hero's:

Pyros Dimas

Those snatches were amazing. That was awesome.

08-10-2005, 02:41 PM	#242
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,055 Photos: 3	Day 3 - Upper Warmup 3 min bike Main Lifts BB Shoulder Press tempo: 1-0-1 RI: 60-90secs 85,85,75,75,75/5x5 BB Curls tempo: 3-2-1 RI: 60-90secs 75,75,75,70,70/5x5 Skull Crushers tempo: 3-2-1 RI: 60-90secs 50/5x5 BB Shrugs tempo: 1-0-1 RI: 60-90secs 225,225,245,245,255/5x5 Density Work - RI = 30 SECONDS Everything written as (reps x sets) NG Pullups bw/5,5,5,4+1, 2.5+3 lmao. These were incredibly hard. The first 3 sets were cake. The 4th set i got the first 4, couldnt get 5 so rested 5 seconds and got the last rep. 5th set, lol...i got 2 and then got stuck halfway for a good 10 seconds. It was unbelievable how hard it was. I had to rest another 30 seconds to get the last 3. DB Bench Press 50/8,8,6,5,3+2 Once again, easy until the last set. I got stuck half way on the last set and i kept telling myself "PUSH THE FUCKING WEIGHT, PUSH!!" My arms were absolutlely shot and had to give up and get the last 2 on another 30 seconds rest. Lateral Raises 12/8,8,6,6,6 lol, 12 pounds! Upright Rows 65/6,5,5,5,5 These were fairly easy DB Pullovers 30/8x5 Nice stretch Auxiliary work Reverse Pec deck RI: 45secs 50 x 8 60 x 6 50 x 8 (tempo: 3-3-1) Since i am new to this routine, what i am having trouble with is finding the right weight that i can use to go to failure on all sets for the main lifts and failure for the 4th-5th sets on density work. I dont know what numbers i can do for doubles and triples etc...because i am so used to pyramading as a bodybuilder style. Like for some lifts, ill pick a weight that is too light and wont go to failure on all 5 sets and other lifts the weight will be too heavy. I get it right most of the time with exercises i know that i am capable of doing but there are a few that i have no clue which weight to start out with.
	My Journal

08-10-2005, 04:11 PM	#243
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Incredible w/o there BRother Shiznit!!! Thanks for the info from both you and BRother Patrick on the front squat, will have to try them sometime!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-10-2005, 04:43 PM	#244
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,204 Photos: 11	Haha, I know how you feel with the 12lbs lat raises... I've been doing those lately with the same weight as well... It's funny because it looks like nothing, but my shoulders get a really nice burn from it. Looks like a fairly long w/o.
	My Journal

08-10-2005, 06:27 PM	#245
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	workouts look good. How do they feel?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-10-2005, 10:25 PM	#251
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,055 Photos: 3	pfunk, if u get a chance to read this before i lift tomorrow, it is day 4 - lower body. I am supposed to perform my main lifts at 80% so i assume that means 80% of my 1RM?
	My Journal

08-11-2005, 02:55 PM	#254
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,055 Photos: 3	Day 4 - Lower (Active Rest) Warmup: 3 min bike Main Lifts - performed at 80% Squats tempo: 1-6-1 RI: 60-90secs 135/5x5 SLDL's tempo: 1-6-1 RI: 60-90secs 125/5x5 Standing Calf Raises tempo: 1-6-1 RI: 60-90secs 140/5x5 Density Work - RI = 30 SECONDS Sumo Deadlifts 175/5x5 First time doing these. It felt weird at first but got the hang of it. Leg Extensions 90/8x5 Brutal lactic acid burn Standing Calf Raises 140/8x5 Good workout. The thing about squats, i have a major sticking point in which i often have trouble getting out of the hole. 135 is easy at 80%, but when i am doing 185, 225 or above, it's easy going parallel but once i go ass to floor, i always have trouble pushing myself out of the hole. I get "stuck" or it takes me a good 10 seconds to get up. I would love to try box squats to work on that sticking point but my gym has nothing. I'm hoping that when i lift at college, the gym will have a power rack or a box so i can work on it and increase my squat strength. My squat strength is pathetic compared to deads and bench.
	My Journal

08-11-2005, 03:52 PM	#255
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Hey now Brother, don't be a hog, leave some lifts for the rest of us!!! In all seriousness, nice #'s!!! I hate getting stuck in the hole, almost gives you a panic feeling!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-11-2005, 05:12 PM	#257
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	That definatly sucks!!! I can't believe they don't have safety bars!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-11-2005, 06:56 PM	#258
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	the best way to work on geting out of the hole is to lower the weight and squat ass to the floor and work on your speed out of it. Then slowly increase weight. You don't need to box squat.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-11-2005, 07:33 PM	#260
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	ofcourse it is harder to get out of the hole when you sit down there. that is the point of making the isometric at the bottom. try just working on your speed sometime. I try and make my squat really nice and bouncy like. So I just relax my hips and drop down into a squat and then fire it back up.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-11-2005, 07:35 PM	#261
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,055 Photos: 3	when u say bouncy, do you do it like this? http://www.joeskopec.com/biglifts.html click link and watch tom platz squat 500 for 23 reps
	My Journal

08-11-2005, 07:44 PM	#263
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,341	Also bouncy. This is american olympic lifter shane hammon doing a 925lb squat (he was the youngest ever to squat 1000lbs). This is some crazy speed: Shane
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-11-2005, 07:47 PM	#264
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,055 Photos: 3	thanks for the video, the guy does have a lot of strength for his size. I'm sure he's your hero because you are somewhat similar to him and i know you'll get up there to where he is someday. Don't give up.
	My Journal